December 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

Gymnastics Work
A. Strict Ring MUs x 1-3 reps x 3 sets (perfect form) OR Ring Thing MUs x 4-5 x 3
B. 3 Kip Swings on Rings + 3 Kipping MUs + 3 Kipping Ring Dips x 5 sets (can do this with a spotter, or perform kipping ring pull-ups)

Barbell
A. Low Hang Snatch (below the knee); 50%x2; 60%x2; 70%x2; 75%x2x3
B. Back Squat; 50%x2; 60%x2; 70%x2; 80%x2x2
C1. Dual KB Front Rack Step Ups x 4-6 /leg x 3 sets
C2. Feet Elevated Bar Rows x 5-7 reps @2111 x 3 sets

Conditioning
For time:
60 KB Snatches @24/16 kg
50 Wall Balls @20/14#
40 Chest-to-Bar Pull-ups
30 Burpee Box Jump-Overs (Open Standard)
20 Squat Snatches @155/105

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November 29th, 2017

A. Power Snatch from Pause at knee; 50%x3; 60%x3; 70%x3x3
+
EMOM x 10
Min 1: 5 Hang Power Snatches @light-to-moderate
Min 2: 8-12 Toes to Bar
+
Rest 2 minutes
+
EMOM x 10:
Min 1: 7 Power Clean & Push Jerks (Tng) @light-to-moderate
Min 2: 30 Second Assault Bike @80-85%
+
Rest 2 minutes
+
EMOM x 10:
Min 1: 6-12 Strict Handstand Push-ups
Min 2: 30 Second Row @80-85%

Accessory Work:
Seated DB Arnold Press x 10 x 3
Rear Delt Flies x 10 x 3
Weighted Sorenson x 30 seconds x 3

****
Notes:
The goal of these Wednesday sessions will be to accumulate volume over the coming weeks in a few different areas, including barbell cycling. When we say “light-to-moderate” on the HPS and C&J, we mean just that: you should be working on breathing and being efficient at some light weights here. If you do 2 sets and start to blow up and get sloppy, drop the weight a bit. If it feels really easy in set 3, go up a smidge. If you need a suggested weight, let me know.

For the Strict Handstand Push-ups, technique is still priority here. Base the number off of your max unbroken PR:
20+ UB — 10-12 reps here
15-20 UB — 8-10 reps here
10-15 UB — 6-8 reps
If you have less than 10 unbroken, perform 2-3 clusters of 2-3 reps (ie. 3.2.2, 2.2.1, etc).

November 28th, 2017

**backing off a bit 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 of CFM)
A1. Weighted False Grip Ring Pull-up w/hold and 5-second lowering x 2-3reps x 3 sets
A2. Weighted Ring Support Hold x 30 seconds x 3 sets (break up if you need to)
B1. False Grip Ring Rows x 5-7 x 2
B2. Band Pull to Hips x 10 x 2
C. L-Sit Tuck to Extension x 5-7 reps each leg x 2 sets (hold for 2 seconds in tuck, extend one leg, hold for 2 seconds, come back to tuck, repeat with other leg)

Barbell
A. Pressing Snatch Balance x4x4
B. Clean from Pause @ knee + Jerk Dip + Jerk; 50%x1+1+1; 60%x1+1+1; 70%x1+1+1; 75%x1+1+1x 3 sets
C. Front Squat; 65%x8; 70%x6; 75%x4; 70%x6; 65%x8

Conditioning
7 minute amrap:
3 TnG Squat Cleans @70%
5 Ring MUs (or 10-15 Ring Dips)
35 Double Unders

November 26th, 2017

Gymnastics
A. Strict CTB Pull-ups – 1 set for max reps
Rest as needed, then…
B. Kipping HSPUs – 1 set for max reps
Rest as needed, then..
C. Kipping CTB Pull-ups – 1 set for max reps

Strength
3 Rounds for Quality
100ft Heavy Front Rack Carry
100ft Double KB OH Walk
100 Meter Farmers Carry @ 55/35# per hand

Conditioning
5 sets, each for time:
5/3 Bar Muscle Ups
10 Bar-Facing Burpees
15 Hang Power Snatches (95/65 lb)
20 Wall Balls
25/18 Calorie Row

Rest 4 minutes between sets, and complete each set in a different order.
Work on pacing each round to make them the same…or slightly faster each time
Jan2015-
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Nov2013-Mar2014
PERFORMANCE/FITNESS
COMPETITION

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Gymnastics
A. Strict CTB Pull-ups – 1 set for max reps
Rest as needed, then…
B. Kipping HSPUs – 1 set for max reps
Rest as needed, then..
C. Kipping CTB Pull-ups – 1 set for max reps

Strength
3 Rounds for Quality
100ft Heavy Front Rack Carry
100ft Double KB OH Walk
100 Meter Farmers Carry @ 55/35# per hand

Conditioning
5 sets, each for time:
5/3 Bar Muscle Ups
10 Bar-Facing Burpees
15 Hang Power Snatches (95/65 lb)
20 Wall Balls
25/18 Calorie Row

Rest 4 minutes between sets, and complete each set in a different order.
Work on pacing each round to make them the same…or slightly faster each time

November 25th, 2017

**There is only one class being held tomorrow, at 9:30am. Please plan accordingly!

A. Power Clean from Blocks + Push Jerk; Build to a tough double
B1. Strict Press x 2-3 reps x 5 sets @31X1 tempo; –all sets should be tough, working sets
B2. Romanian Deadlift; 80%x7; 85%x6; 90%x5; 85%x6; 80%x7 (% based off Clean)

Accessory
Axle Bar Curls x10x3
Skull Crushers x10x3

Conditioning
Row 500 Meters @5 seconds slower than 1k pace
Rest 1 minute
5 Second Sprint
50 Meters Easy
10 Second Sprint
100 Meters Easy
15 Second Sprint
150m Easy
20 Second Sprint
200m Easy
Rest 3 minutes
x 3 sets

*Sprints should be at max effort; easy recovery distances can be as slow as you’d like

November 24th, 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 Work (adapted from CFM)
warm up: inverted hangs from rings x10-20 seconds + weighted prone PVC pass throughs on bench x10 reps – x 2 rounds
A. Strict ring MU x 1-3 reps OT2M w/slow lowering on last rep x 5 sets OR Muscle Up Negative x 10 total reps @ slowest lowering possible

B. Banded face pulls x12-15 reps x 3 sets
C1. Alternating limb v-upx x20 reps x 2 sets
C2. Alternating limb arch ups x 20 reps x 2 sets

Barbell
Technique Primer: Muscle Snatch + OHS + High Hang Snatch; 2+2+2 x 3 sets
A. Snatch; 70%x1, 75%x1, 80%x1, 85%x1, 90%x1x3
B. Front Squat @50X1; 80-85%x2 reps x 4 sets
C1. Pistol Negatives off Box x 5 reps/leg @5 second lowering x 2 sets
C2. Dual KB Bent Over Row x 10 reps @31X1 x 2 sets

Conditioning
9 minute amrap:
9 DB Ground to Overhead (50/35 each hand)
25-ft Walking lunge w/Dbs in front rack
11 Toes to Bar
25-ft Walking lunge w/Dbs in front rack

November 22nd, 2017

In teams of two, with only one teammate working at a time, complete the following for time:
1200 Meter Run (together)
immediately followed by…
12 rounds of:
8 Strict Handstand Push-Ups (4 each)
16 Chest-to-Bar Pull-Ups (8 each)
24 Air Squats (12 each)
immediately followed by…
1200 Meter Run (together)

If you have a 20/14-lb vest, and can handle it, wear it.

Alernatively, you can choose to do the full Regionals version alone:
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Men wear a 20-lb. vest, women wear a 14-lb. vest.