September 1st, 2017

Activation/ROM work
KB Windmill x 10/side
Bottom’s Up KB Press x 6-8/side x 2
Prone IYT’s x 10×2
Pigeon Pose Belly Breathing x 30 seconds/side

Barbell
A. Clean & Jerk; build to today’s heavy single
B. Back Squat; build to a heavy double

Conditioning
3 rounds
30/24 Cal Assault Bike
5 rounds of “The Chief*”

*”The Chief”=
3 Power Cleans (135/95 lb)
6 Push-ups
9 Air Squats

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August 30th, 2017

Activation/ROM Work
Quadruped IYT’s x 10 each movement x 2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20 seconds/side x 2

A. Front Squat – build to a heavy single, based off feel for the day

+
10.8.6.4.2
Strict MUs
Strict HSPUs
50 Double Unders after each round

*Adjustment Options: Bar MU at same rep scheme; Legless Rope Climb (5.4.3.2.1); Strict Ring Pull-ups + Strict Dips (10+10; 8+8; etc.)
+

Accessory
100ft Bear Crawl Sled Drag x 3
100ft Yoke Zercher Carry x 3
100ft Bottom’s Up KB Carry each arm x 3

August 28th, 2017

**Testing this week

Activation Work
Quadruped IYT’s x 10 each movement x 2
Single Leg Hip Thrust x 10/side x 2
Banded Lateral Walk x 10/side
Sidelying External Rotations x 10/side x 2

Gymnastics (courtesy CFM)
A. Strict muscle up transitions x3-5 reps x 3 sets – can be done on high rings, or feet elevated on a box
OR
False Grip Hold at Chest on Low Rings x 10 seconds x 3
B1. Back to wall lateral HS walks x10ft in each direction x 3 sets
B2. Reverse hyper on GHD x12-15 reps x 3 sets

A. Snatch – build to a heavy single
B. 20 reps for time @77% of A
+
3 sets of:
5 Back Squats @80%
Rest 30 seconds, then…
AMRAP Chest-to-Bar Pull-ups*
Rest 4 minutes

*Push it here, but don’t go to absolute failure

August 26th, 2017

A. Power Snatch + Hang Power Snatch; Every 75 seconds x 8, building to 80-85%
B. Power Clean + Hang Power Clean + Push Jerk; Every 90 seconds x 8; building to 80-85%
C1. 100ft DB OH Walk x 3 sets each arm
C2. 100ft Single Arm Farmer’s Walk x 3 sets each arm

Accessory Work
Dumbbell Incline Hammer Curls x 15×2
KB Skull Crushers x 15 x 2

Conditioning
1 Mile Run Time Trial

Rest 20 minutes (actively)

1 Mile Run Time Trial

**max effort on both runs; don’t worry about the drop-off.

August 25th, 2017

**backing off this week

Activation/ROM work
KB Windmill x 10/side
Bottom’s Up KB Press x 6-8/side x 2
Prone IYT’s x 10×2
Pigeon Pose Belly Breathing x 30 seconds/side

A. Back Squat w/ chains; 60%x3 reps OTM x 8
B. Snatch Grip Push Press + Overhead Squat; 80% of Snatch x 3+1 x 3 sets

Assistance Work
Front Rack Hold x 20 seconds x 3 @100% of Clean
Single Arm KB Upright Row x 10/side x 3
Goblet Kossack Squats x 5/side x 3

Conditioning
For time:
100 KB Swings @24/16 kg
50/35 Strict HSPUs
100 Air Squats
50 Toes to Bar

August 23rd, 2017

Activation/ROM Work
Quadruped IYT’s x 10 each movement x 2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20 seconds/side x 2

Gymnastics (Courtesy of CFM/PowerMonkey)
A. Half HS hold x7-10 seconds x 5 sets **pause half way down in a HSPU with perfect tripod position
B. EMOM x6
even – Support Shrugs on Parallel Bars x 10 reps
odd – Standing banded rows x10 reps @2121 tempo (red band wrapped around squat rack)
C. Skin the cat x5-7 reps – all singles

Strength
A. Front Squat w/3-second pause; 70%x2x4
B1. Controlled Box Step Down (24/20″ box) x 4-6/side @4-second lowering x 3 sets
B2. Lean Away Pull-ups x 3-5 reps w/4-second lowering x 3 sets

Conditioning
4 Rounds of:
100ft Heavy Yoke Walk
100ft Farmer’s Carry
100ft Hand Over Hand Sled Pull
+
15 minute Assault Bike @easy pace
*every 3 minutes, go 30 seconds @90%