September 29th, 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

***prep work for tomorrow’s Comp

Barbell
A. Snatch from Pause at Knee + Snatch; build to a 1+1 at ~80%
B. Power Clean + Jerk; build to a single at 80% of 1-RM Push Jerk
C. Turkish Get Up; x2/arm x 3 sets, work up to something heavy

Conditioning
30 Second AB @80-85%
30 Second Rest
30 Second Ski @80-85%
30 Second Rest
x 8-10 sets here (16-20 minutes)

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September 27th, 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
A. Kipping HSPUs x 4-6 reps x 4 sets (work on efficient kipping and minimizing time on the wall)
B1. Butterfly CTB Pull-up Work x 6-10 reps x 3 sets
B2. Standing banded scap retractions x10 reps (wrap red band around shoulder holding it with straight arms, then protract + retract the shoulders x10 reps x 3 sets

Barbell
A. Slow Clean (5 seconds to the hips); 50%x3; 60%x3; 70%x3x3
B. Behind the Neck Snatch Push Press + OHS w/2-second pause; 50%x3+2; 60%x3+2; 70%x3+2; 80%x2+1×2

Conditioning
8 minute amrap @85-90%:
100ft Forward Sled Drag @2/1 plates
6/4 Strict HSPUs
100ft Reverse Sled Drag @2/1 plates
12 GHD Sit-ups

Rest 4 minutes

8 minute amrap @85-90%:
100ft SB Carry
6/4 Strict Pull-ups
100ft Uneven Carry (switch at 50ft)
12 Alternating Pistols

September 26th, 2017

**tapering this week

Barbell
A. Power Snatch; Every 45 seconds x 12
Sets 1-3: 2 reps @65-70%
Sets 4-6: 2 reps @70-75%
Sets 7-9: 1 rep @75-80%
Sets 10-12: 1 rep @80+%
B. Defecit Snatch Deadlift w/pause at knee; 90%x3, 95%x3, 100%x3x3

Assistance Work
C1. EZ Bar Curl x 15 x 2
C2. Trap-3 Raise x 15/side x 2
C3. Single Leg Hip Thrust x 15/side x 2

Conditioning
Row 15/12 Cals @high effort (but under control)
Top of every 3 minutes
x 5

**look to increase effort each set, finishing at just shy of a full sprint

Optional AM Running Session
40 minute run @easy-to-moderate, work on breathing and staying relaxed

September 25th, 2017

**tapering this week into the Fall Classic on Saturday

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
A. False Grip Jump to Catch (set the rings 6-12 inches above your head, set a false-grip, and jump to a strong catch position in the bottom of the dip –and hold for 2-3 seconds — no press out) x2-3 x 4 sets
B. Strict Muscle-Up x 1-3 reps x 4 sets -OR- Ring Thing Strict MUs x 4-6 reps w/ controlled lowering x 4 sets
C. Alternating Single Leg V-Ups x 10/leg + Alternating Limb Arch Ups x 10/side x 3 sets

Barbell
A. Front Squat; 60%x3; 70%x3; then 3×3 @ last week’s 5-RM
B. Push Press; 60%x3; 70%x3; then 3×3 @ last week’s 5-RM

Conditioning
Against a 2-minute running clock:
20/15 Cal Bike @70/60 RPM
15/12 Toes to Bar
Burpees to 6″ x Max Reps
Rest 1 minute
x 4 sets

September 23rd, 2017

A. Trap Bar Deadlift; 50%x3; 60%x3; 70%x3; 80%x3x5
B. Bench Press x6x4 @30X1
+
3 sets of:
100ft HS Walk
100ft Hand Over Hand Sled Drag
200ft Sandbag Carry
Rest 90 seconds between sets
+
3 rounds @ steady:
2 TGU each arm (24/16 kg)
100ft Single Arm Front Rack Carry (each side)
10 Single Arm Russian KB Swings (each arm)
100ft Bear Crawl (50ft forward, 50ft back)
+
800 Meter Run @85-90%
Rest 3 minutes
x 4
**sustainable effort here

September 22nd, 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

Gymnastics (Courtesy of CFM)
A1. Support hold on rings x15-20 seconds x 3 sets **full lockout, arms externally rotated, straight body
A2. Bottom dip hold on rings x10 seconds x 3 sets **as low as you can get
A3. Kip swings on rings x10-15 reps x 3 sets **no bend in knees
B. Small kip ring muscle up x1-3 reps x 4-5 sets **work on kipping with the smallest, but tightest kip you can do
-OR-
B1. Kipping pull ups x3-5 reps x 3 sets **no bend in knees
B2. Kipping dip practice x3-4 reps x 3 sets
C. Hollow ups x10 w/ 2 second hold at top + Arch ups x10 w/ 2 second hold at top x3 sets

Barbell
A. Snatch Pull + Snatch + OHS – Build to today’s heavy 1+2+1; then 90% x 1+2+1 x 2 (% of today’s heavy)
B. Clean + Front Squat + Jerk; Build to today’s heavy 1+1+1; then 90% x 1+1+1 x 2 (% of today’s heavy)
C. Back Squat; Heavy Double; then 90%x2; then 90%x Max Reps (% of today’s heavy double)

Assistance
Reverse Hypers off GHD x 10-12 x 3
Strict Pull-ups (weighted if possible) x 6-8 reps x 3
Single Arm DB Upright Row x 10/side x 3

Optional AM/PM Conditioning
30 Second AB @85-90% Aerobic
30 Second AB @easy spin
x 10 minutes
Rest 5 minutes
x 3

**Only complete this if you are able to separate the sessions by 3-4 hours; if not, skip it, or complete 8-10 intervals at a cooldown pace
**Your pace on the bike should be something you could maintain constantly for 2 minutes (though it would be really tough)

September 20th, 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 CFM)
A. Strict HSPU x3-5 reps + AMRAP kipping HSPU x 3 sets **if you can do more than 15 kipping after the strict then scale up to a deficit HSPU
B1. Strict wide grip pull ups AMRAP @3xx1 x 3 sets – **as wide as you can go getting chin over the bar -OR- Wide grip inverted rows AMRAP @31X3 tempo
B2. Standing banded scap retractions x10 reps (wrap red band around shoulder holding it with straight arms, then protract + retract the shoulders x10 reps x 3 sets
C.Strict TTB (as high as you can go with straight legs) x4-5 reps + max L-sit hold on last rep x 3 sets

Barbell
A. Back Squat w/bands or chains; 63%x3 reps OTM x 8 sets
B. Pressing Snatch Balance x4x4

Conditioning
EMOM x 35 minutes (5 sets):
Min 1: 3-5 Burpee Ring Muscle Ups
Min 2: 10-15 Wall Balls @30/20 lb
Min 3: 100ft Dual KB Front Rack Carry
Min 4: 10-15 GHD Sit-ups
Min 5: 50ft Yoke Walk
Min 6: 60 DUs
Min 7: Rest walk