January 31st, 2018

Barbell
A. Power Clean off Blocks; 50%x2; 60%x2; 70%x2; 80%x2; 85%x2x2
B. Push Press x 3 reps x 5 sets @70-75%
+
5 TnG Deadlifts @275-315/185-205
5 Burpee Box Jump Overs (Clear the Box) AFAP
OT2minutes x 5 sets @98% effort
+
Rest 3 minutes
+
12 minutes @steady effort:
100ft Farmer’s Walk
40 seconds of HS Walk
10 Alternating Pistols
15 Toes to Bar
+
Rest 3 minutes
+
Assault Bike 45 seconds @max effort
Rest 6 minutes
x 2

+
10 minute flush on bike

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January 30th, 2018

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)
LEVEL 1
*warm up 10 second relaxed hang + 10 second active hang from pull up bar x 3 unbroken
A. Strict pull up x :20 second amrap – rest 1:40 x 4 sets
B. Strict dips x :20 second amrap – rest 1:40 x 4 sets
C1. Bottoms up KB windmill x 3-5 reps per arm x 3 sets
C2. Stiff leg KB goblet good morning x10 reps x 3 sets

LEVEL 2
A. Kipping ring muscle ups x18 for time in sets of 3
B. Neutral grip ring rows x1 minute amrap **cannot stand up or let go of rings x 1 set
C. Push ups x1 minute amrap **cannot rest on knees x 1 set

Barbell
A. Overhead Squat; 6-4-2-6-4-2 (second wave tougher than the first)
B. High Hang Clean + Hang Clean + Clean + Jerk; take 12 minutes build to something heavy here– make big jumps and try to get up to your heavy in 6 sets or less
C. Front Squat; 50%x3; 60%x3; 70%x3; 80%x2; 85%x2x2

Conditioning
12 minute amrap
150 Double Unders
15 Snatches @95/65#
120 Double Unders
12 Snatches @135/95#
90 Double Unders
9 Snatches @165/115#
60 Double Unders
Max Snatches @205/135#

**These can be Power Snatches

January 28th, 2018

Gymnastics
A. Tempo Strict HSPUs x 3-6 reps @30X5 — hold for 5 seconds at the top of each rep x 3 sets
B. Legless Rope Climb x 5 total reps — work on efficiency here
C. Strict Toes to Bar x 3.3.3 x 3 sets; no swing here; rest 10 seconds between clusters

Strength
A. Front Squat x 2 reps OTM @55-60% x 8 minutes — speed focus
B1. TGU x 1 tough rep each arm x 3 sets
B2. Sandbag Walk — Max weight unbroken for 30 seconds x 3 sets

Every 4 minutes for 20 minutes (5 sets):
Ski 150m
7 Kipping HSPUs
14 Pull-ups
21 Wall Balls (20/14 lb)

**if this takes more than 3 minutes, cut back the distance on the Ski or the reps on the PUs or both

January 27th, 2018

A. Power Clean + Push Jerk; 70-75% x 3 singles x 4 sets
B1. Seated Strict Press x 8 x 3
B2. Single Leg Hip Thruster x 10/side x 3
B3. Side Plank x 20-30 seconds/side x 3

Conditioning
45 Second Row @ 90% effort*
Rest/walk for 1:15
x5
Rest 3 minutes
x3

*Target pacing here is your 500m PR Pace + 2-3 seconds

January 26th, 2018

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 — same as last week
LEVELS 1 & 2
A1. Single arm forward leaning rest on rings x 10-20 seconds x 2 sets
A2. Weighted PVC pass throughs on bench x8-10 reps x 2 sets
A3. Side lying DB external rotations x8-10 reps per arm x 2 sets
B. CTB Pull-ups x 4-6 reps (work butterfly here) or Bar Muscle Ups x 3-5 reps x 4 sets – rest 75 seconds between sets
C. Tuck-ups x 30 reps for quality

Barbell
A. Snatch + OHS; 50%x1; 60%x1; 70-75%x1 rep OTM x 10 minutes
B1. Back Squat; 70-75%x5 reps x 3 sets
B2. Single Arm Bent Over Row x 6-8/side x 3 sets
B3. Prone IYT’s x 5 each x 3 sets

Conditioning
8 minute amrap
8 Toes to Bar
8 Power Snatches (115/75 lb)
8 Bar-Facing Burpees

January 24th, 2018

Gymnastics
A1. Kip Swing on Rings (hold something between the feet here) x 10 x 3
A2. Kick-up to Freestanding HS Hold; 3-5 attempts at accumulating 15-20 seconds

Barbell
A. Jerk Balance 40-50%x5x2 then 50-60%x3x2
B1. Hang Muscle Snatch from below the knee x3x3
B2. Incline Bench Press x10x3
C1. GH Raises x 8-10×3
C2. Skull Crushers x 10×3
+
30 Second Assault Bike @85%
30 Second Rest
30 Second Ski @85%
30 Second Rest
30 Second DUs (controlled breathing)
30 Second Rest
x 10 rounds (30 minutes) @85-90% sustainable pace

January 23rd, 2018

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

**backing off a bit this week on the weights — see the FB group for notes on the next 4 weeks of Open Prep

Gymnastics (courtesy of CFM)
LEVEL 1
**warm up 10 second relaxed hang + 10 second active hang from pull up bar x 3 unbroken
A. Strict pull ups @31X3 tempo – accumulate 15 quality reps however you need to break up
**work in 3 sets of 10 banded face pulls during rest time
B1. Ring rows x15 reps x 3 sets **unbroken
B2. Push ups x15 reps x 3 sets **unbroken
**rest as needed between each set to go unbroken
+
10 hollow rocks
10 arch rocks
10 second hollow hold
10 second arch hold
**all done unbroken without resting – roll back and forth
rest 60 seconds x 3 sets

LEVEL 2
**warm up 10 second relaxed hang + 10 second active hang from pull up bar x 3 unbroken
A. Strict ring MU practice x1-3 reps at a time x 5-6 minutes **scale up to strict L-sit MU, or down to spotted if you need to
**work in 3 sets of 10 banded face pulls during rest time
B1. Ring rows x25 reps x 2 sets **unbroken
B2. Push ups x25 reps x 2 sets **unbroken
**rest as needed between each set to go unbroken
+
10 hollow rocks
10 arch rocks
10 second hollow hold
10 second arch hold
**all done unbroken without resting – roll back and forth
rest 60 seconds x 3 sets

Barbell
A. Overhead Squat x 3 reps x 3 sets @22X1 tempo — shoot for 70-75% of Snatch
B. Clean Grip Deadlift + Hang Clean from Pause @knee; 50%x3; 60%x3; 70%x3x2; 75%x2x2
C. Front Squat; 70-75%x4x4

Conditioning
5 Ring Muscle Ups
25-ft Single Arm Overhead Walking Lunge Left Arm (50/35 lb)
10 Burpees Over the DB
25-ft Single Arm Overhead Walking Lunge Right Arm
500 Meter Row
Rest 2 minutes
x 4 sets ** steady effort

***sub MUs on low rings with a band, or assisted with legs on floor or box