May 1st, 2018

***We will be testing this week to get some baseline numbers for our first cycle of the 2019 season. Do your best, but don’t get down if you aren’t where you want to be at this moment. Have some fun, and don’t push it if it’s not there.

Gymnastics
A. Strict CTB Pull-ups; 1 set for max reps @2110 tempo
B. Strict Dips; 1 set for max reps @2011 tempo
C. Hollow Rocks; max reps in 60 seconds
D. Arch Rocks; max reps in 60 seconds

Barbell
A. Snatch; 50%x2; 60%x2; 70%x2; 80%x2; then up to a heavy single for the day
B. Front Squat; build to a 2-RM

Conditioning
20 minute amrap:
20/15 Calorie Assault Bike
20 Power Clean @135/95
20 Pull-ups

Advertisements

April 29th, 2018

Gymnastics
A. Belly to Wall Strict HSPU x 3-6 reps x 3 sets
B. EMOM x 6:
Odd: Kipping CTB Pull-ups (no butterfly) x 5 reps + 10 second chin over bar hold on last rep
Even: Kipping HSPU x 4-6 reps w/10 second hold at top of last rep
C. L-Sit; 10-20 seconds x 3 sets

Barbell
A. Press in Snatch x5x3
B1. Barbell Cossack Squats x 6/side x 3 sets
B2. Inverted Bar Row x 5-7 reps @3110 x 3 sets
B3. Banded Pull Aparts x 10-15 reps x 3 sets

Conditioning
10-8-6-4-2
OHS @135/95 lb
4-8-12-16-20
Toes to Bar

April 27th, 2018

Gymnastics
A1. Strict CTB Pull-ups x 4.3.2 (or 3.2.1) x 3 sets
A2. Strict Bar Dips x 3-5 reps x 3 sets
B1. Hollow ups x 6-8 reps w/ 3 second hold each rep x 3 sets
B2. Arch ups x 6-8 reps w/ 3 second hold each rep x 3 sets

Barbell
A. Halting Clean Deadlift + Hang Clean; every 90 seconds x 8 sets;
Sets 1-3: 55-65%
Sets 4-6: 65-75%
Sets 7-8: 80%
B. Back Squat; 50%x3; 60%x3; 70%x3; 80%x2; 85%x1 (all on the 2 minutes)

Conditioning
OTM x 20
Min 1: 3-5 Ring Muscle Ups or 6-8 Kipping Ring Pull-ups
Min 2: 12-15 GHD Sit-ups
Min 3: 30 Seconds of Burpee Box Jump Overs (lateral jump)
Min 4: 8 Second Assault Bike Sprint
Min 5: Rest

April 25th, 2018

**deloading this week, then we will be testing next week; avoid doing any extra work

A. Tall Jerk; 3×3
B. Split Jerk; 50%x2; 60%x2; 70%x2; 80%x1
C. Clean Pull + Power Clean w/Pause in Catch; 60%x2; 70%x2; 75%x2x3 sets
D1. Single Arm OH Walk x 100ft /side x 3
D2. Banded Face Pulls x 10-15 x 3

Rowing Work
1 x 1000m warmup
2 minute rest
+
3 x (250m fast, 150m easy)
2 minute rest
+
3 x (150m faster, 150m easier)
2 minute rest
+
3 x (100m fastest, 150m easiest)
2 minute rest
+
1 x 650m cooldown

Workout pacing:
*Starting “fast” pace: 2k PR pace
*Starting “easy” pace: 20 seconds slower/500m than 2k PR pace

April 24th, 2018

**deload week this week — please don’t do anything extra

Gymnastics
A1. Plank Shoulder Taps x 5-7 /side (slow and controlled — hold for 1-second each rep) x 3 sets
A2. Relaxed Hang From Pull-up Bar x 30 seconds x 3
B1. False Grip Ring Row x 5-7 reps x 3 sets @2121
B2. TGU Sit-Up x 4-5/side x 3 sets

Barbell
A. Snatch; 50%x2; 60%x2; 70%x2; 80%x2
B. Hang Clean from Below the Knee + Front Squat; 2+2 @70-75% x 4-5 sets
C1. Dual KB Split Squat x 5/side x 3
C2. Dual KB Bent Over Row x 8×3

Conditioning
Run 400m
8 Strict Pull-ups
12 Toes to Bar
16 Push-ups
OT5minutes x 4 sets

April 22nd, 2018

Gymnastics
A. Nose to Wall Handstand Hold x 30 seconds x 3 (feet together, toes pointed)
B. Kipping CTB Pull-ups (no butterfly) x 6-8 reps x 3 sets w/ straight body, toes together and pointed
C. L-Sit; Max Hold; rest 60 seconds, x 2 sets

Barbell
A. Overhead Squat @22X1; heavy double
+
Strongman
Four rounds, not for time of:
OH Yoke Walk x 100ft
Farmer’s Carry x 100ft
Sandbag Carry x 100ft

**heavier than last week here, across the board