Barbell
A. Sumo Deadlift; 60%x3 reps OTM x 10
B1. Fat Bar Bench Press x 8×3
B2. Single Leg RDL Standing on Gymnastics Mat x 6/side x 3
C. OH Yoke Walk x 50ft x 3
Conditioning
5 min easy Row
2 min walk
500m Row @ 90%
2 min walk
250m Row @ 95%
2 min walk
200m Row @ 97%
2 min walk
100m Row @ 98%
3-4 min walk, then..
1k Row Time Trial
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 of CFM)
A. EMOM x6
even – strict MU x1
odd – kipping MU x2
B1. Single arm ring rows x7-9 reps per arm x 3 sets
B2. Uneven push ups x7-9 reps per side x 3 sets **elevate one hand on a #45 plate
C. Support hold to L-sit leg lifts on p-bars x3-5 reps x 3 sets **start in support, lift legs to L-sit and hold for 5 seconds, then slowly lower back to straight
Barbell
A. Snatch Balance + OHS w/5-second pause in the bottom: 3+3 x 2 sets @70-80% of Snatch
B. Snatch; 50%x3; 60%x3; 70%x3x3; rest 60-90 seconds between sets
C. Back Squat; 60%x3; 70%x3; 75%x3x3; Rest 90 seconds between sets
Conditioning
35 Unbroken Wall Balls (20/14 lb)
15 Pull-ups
25 Unbroken Wall Balls
15 Pull-ups
15 Unbroken Wall Balls
15 Pull-ups
Rest 3 minutes…then back up the ladder. Wall Balls MUST be Unbroken
6 minute amrap @85-90%:
4/2 Kipping HSPUs
8 Hang Power Cleans @115/75
200m Row
Rest 4 minutes, then…
6 minute amrap @85-90%:
6 Burpees
8 Pistols
150m Ski
Rest 4 minutes, then…
6 minute amrap @85-90%:
4/3 Strict Pull-ups
8 Thrusters @75/55 lb
10/7 Cal Bike
**goal is to control your output/breathing for the entire time
**Scheduling Notes:
1) Please remember – Competition cannot start their lifting until 10:30 (once the 10 o’clock class has finished going over the board). Please plan accordingly; my advice would be to hit the track early (7:30 or 8am), then complete the strength work after. It’ll feel great. You’ll love it.
2) We will be shifting the Comp group schedule, starting next week, to the following:
Monday: OFF
Tuesday: On (formerly Friday)
Wednesday: On (formerly Saturday)
Thursday: OFF
Friday: On (formerly Monday)
Saturday: On (formerly Tuesday)
Suunday: On (formerly Wednesday)
We will transition this week (as it will be a back-off week anyway), with an easy Sunday session, then Monday off.
Please let me know if any of you have questions, or if you’d like to talk about training (I’m always down for that).
********
A. Defecit Deadlift; 50%x5; 60%x5; 70%x3; 80%x3; 80-85%x3x3
B. Incline Bench Press @3020 x 5-7 reps x 4 sets (*no pause at top or bottom)
C1. Banded Hamstring Curls x 8-10/side x 3
C2. Strict TTB (on Pegboard if able) x 4-6 x 3 w/slow lowering
+
3 rounds
Right arm DB push press w/ 5 sec. negative x 3/side
50’ OH carry right side
Left arm DB push press w/ 5 sec. negative x 3/side
50’ OH carry left side
100’ unilateral farmers walk @ 50% of body weight
Track Session
5 minute run @easy pace
+
Rest 3 minutes
+
100 Meter Run @mile PR Pace (or 1-2 seconds faster, if you can maintain it for all 10 intervals)
Rest 30 seconds
x 10
Rest 3 minutes
x 3 rounds (30 total runs)
+
Rest 3 minutes
+
5 minute run @easy pace
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
A. HS walk x30ft SLOW x 5 sets – use a spotter if you cannot maintain control
B1. Jefferson curls w/ barbell x3 reps x 3 sets – slow and steady
B2. Seal pose x20 seconds x 3 sets **like a cobra, but legs separated and hands slightly outside shoulders
Barbell
A. Tall Snatch Pull-Under x5x3
B. Snatch; Build to today’s Heavy Single
C. Back Squat; build to today’s Heavy single — don’t push it if it’s not there today
Conditioning
For time
9 Clean & Jerks @185/135
27 CTB Pull-ups
81 Double Unders
Rest 1:1
7 Clean & Jerks @205/145
21 CTB Pull-ups
63 Double Unders
Rest 1:1
5 Clean & Jerks @225/155
15 CTB Pull-ups
45 DUs
Activation/ROM Work
Quadruped IYT’s x 10 each movement x 2
Single Leg KB Suitcase Deadlift x 10/side x 2
Bottom of Pistol Hold off Box x 20 seconds/side x 2
Gymnastics (courtesy of CFM)
A. Inch worm to press on sliders x5 reps x 3 sets **start in plank w/ feet on sliders, shoulders protracted and pressure on your hands, raise hips to allow feet to slide towards hands, this should be slow and smooth
B. TTB x3 + butterfly CTB pull up x3 (unbroken with smooth transition) x 3 sets
C. Kipping ring dip practice x2-4 reps x 4 sets
Barbell
A. Press in Snatch x4x4
B. Front Squat @24X1; 75-80% x 1 rep x 5 sets
C. GH Raise x 8-10 x 3
Conditioning
Part 1:
“Slay” – Southie Showdown Workout
Advanced
50 Wallballs (30, 20)
15 Burpee Box Jumps (24″, 20″)
20 Alternating Single Arm Dumbbell Squat Snatches (50, 35)
15 Burpee Box Jumps
20 Alternating Single Arm Dumbbell Snatches
Rx
50 Wallballs (20, 14)
Then 2 Rounds:
15 Burpee Box Jumps (24″, 20″)
20 Alternating Single Arm Dumbbell Snatches (50, 35)
Time cap: 10 minutes
Rest 10 minutes, then…
Part 2:
“Bruised Ego” – Southie Showdown Workout
Advanced:
60/50 Calorie Row
10 Strict Deficit Handstand Push Ups (3.25″/2″)
20 Deficit Handstand Push Ups (3.25″/2″)
60/50 Calorie Row
Rx
60/50 Calorie Row
30 Handstand Push Ups
60/50 Calorie Row
Time cap: 10 minutes
Barbell
A. Power Clean + Push Jerk + Split Jerk; OT2minutes x 10 sets; build to today’s heavy
B. Clean Pull; 90%x3; 100%x3; 110%x3x2
C. Push Press; build to today’s heavy triple
Assistance Work
C1. Single Leg Sorenson x 10-15 seconds/side x 2
C2. Single Arm DB Press x 12/side x 2
D1. Powell Raise x 15/side x 2
D2. Skull Crushers x 10-12 x 2 sets
Conditioning/Grinder Work
30 Turkish Get Ups (alternating) @moderate to heavy
Additional Conditioning (AM/PM)
800m Run @85-90% (goal is 2-mile pace, if you know it)
400m Recovery walk/jog (should take approx. same time as run)
x 5 sets
