April 21st, 2018

A. Hang Muscle Snatch; Heavy triple
B. Deadlift; 70%x3; 75%x3; 80%x3; 60%x10
C1. Bench Press; 5-RM
C2. Lying Heel Slides x 8/side x 3

Conditioning
5 minute run for distance
Rest 5 minutes
4 minute run for distance
Rest 4 minutes
3 minute run for distance
Rest 3 minutes
2 minute run for distance
Rest 2 minutes
1 minute run for distance

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April 20th, 2018

Gymnastics
A1. Strict CTB Pull-ups x 3-5 reps w/pause at top x4 sets
A2. Weighted Dip Support Hold x 20 seconds x 4
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 Clean w/pause at knee + FS + Jerk; Heavy single
B1. Back Squat @40X1; 70%x3; 75%x3; 80%x2x3
B2. DB row x 8/side @ 30×1 x 4 sets

Conditioning
15-12-9-6-3
Strict HSPUs
60-48-36-24-12
Double Unders

Assistance Work
Banded Pull Aparts x 15-20 x 3
Bottom’s Up KB Carry x 75ft/side x 3
Weighted Plank x 40-60 seconds x 3

April 18th, 2018

A. Behind the Neck Split Jerk + Push Jerk (from the front) + Split Jerk (from the front); build to a heavy-ish single in this complex in 4-5 sets
B. Clean Pull from Blocks w/hold in extension; 80%x3; 90%x3; 100%x3x2
C. Seated Single Arm Press; 10-RM w/each arm (nothing in the other arm here)
D1. Single Leg DB RDL x 8/side x 3 @4011
D2. Tricep Extensions (DB behind head, two hands palms facing up) x 10-15 x 3
D2. Banded Clam Shells x 10-15/side x 3 sets
D3. Single Arm Trap 3 Raise x 8-10/side x 3 sets

Additional AM/PM Session (optional)
1 minute Ski @80%
Rest 30 seconds
1 minute Row @85%
Rest 30 seconds
1 minute Run @90%
Rest 3 minutes
x 4-5 rounds

April 17th, 2018

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
B. Ring Thing Muscle Ups x 10-15 reps — slow negative each time — break up as you need to
C. Seal Walk x 60ft x 3

Barbell
A. Snatch Pull + Power Snatch from Pause @knee + OHS w/pause in bottom; Heavy Single in this complex
B. Dual KB Front Squat @3131; same weight as last week x Max Reps at tempo x 3 sets — rest as long as you need between sets
C. Bench Supported Prone Barbell Row @3020 x 8 x 3 — up from last week

Conditioning
Four or Five rounds, not for time, of:
2 Rope Climbs
3-4 Strict Dips
5-6 Strict Pull-ups
8 Alternating Pistols
10-12 Push-ups

**movement quality is the goal here — should be 15 minutes or less here

April 15th, 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 5-7 reps x 3 sets w/ straight body, toes together and pointed
C1. Strict TTB x5 reps x 3 sets with slow and controlled descent
C2. Reverse Hyper off GHD x 10-12 x 3 sets
D. L-Sit x 10 seconds on 10 seconds off x 8-10 sets

Barbell
A. Overhead Squat @22X1; x3x3 –up from last week
+
Strongman
Three rounds, not for time of:
OH Yoke Walk x 100ft
Farmer’s Carry x 100ft
Sandbag Carry x 100ft

**work as heavy as possible here

April 14th, 2018

A. High Hang Muscle Snatch x4x4
B. Deadlift; 70%x3; 75%x3; 80%x3x3
C1. Bench Press x 6 x 3 @2010 tempo
C2. Lying Heel Slides x 8/side x 3

Conditioning
400 meter run easy
400 meter run @85-90%
x2
+
Rest 5 minutes
+
200 meter run easy
200 meter run @90%
x 4
+
Rest 5 minutes
+
400 meter run easy
400 meter run @85-90%
x2

April 13th, 2018

Gymnastics
A1. Strict CTB Pull-ups x 3-5 reps w/pause at top x4 sets
A2. Weighted Dip Suport Hold x 20 seconds x 4 sets
B1. Weighted PVC Hollow Hold x 10 seconds x 5
B2. Weighted PVC Arch Hold x 10 seconds x 5

Barbell
A Clean w/pause at knee + FS + Jerk; 50×2, 60x2x2; 70×2; 80%x1x2
B1. Back Squat @40X1 x3x3 @73-78% (build 5% from last week)
B2. DB row x 8/side @ 30×1 x 3 sets

Conditioning
10 minute amrap @80% (technique focus)
2 Bar Muscle Ups
4 Strict HSPUs
8 GHD Sit-ups
16 Air Squats

Assistance Work
Banded Pull Aparts x 15-20 x 2
Bottom’s Up KB Carry x 75ft/side x 2
Weighted Plank x 40-60 seconds x 2