July 15th, 2018

Activation/ROM work
Single Arm Upright Row x 10/side x2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20/30 seconds/side x 2

Barbell
Technique Primer:
Press in Clean; 5-4-3 at ascending weight
A. Clean Pull + Hang Clean from pause below the knee + Front Squat + Clean; 50%x2; 60%x2; 70%x2; 75-80%x1x4 sets
B. Deadlift; 65%x5 reps x 8 sets; rest 75 seconds between sets — good speed on each rep

Conditioning
Every minute, on the minute, for 6 minutes:
2 Tough Hang Power Cleans
1 Legless Rope Climb

Rest 4 minutes, then…

Every minute, on the minute, for 8 minutes:
10 Wall Balls @30/20lb
20 Double Unders

Rest 4 minutes, then…

Every minute, on the minute, for 10 minutes:
7/5 Cal Assault Bike
5 Bar-Facing Burpees

Advertisements

July 14th, 2018

Activation Work
Single Arm Bottom’s Up Overhead KB Carry x 100ft/side x 2
Prone I.Y.T’s x 5/side x 2
Powell raise x 10/side x 2

Skill Work:
HS Walk x 50ft x 2
Kip Swing on Rings x 10×2

A. Push Press; 65%x5; 70%x5x3 — can go up on the last set if feeling good
B. Dumbbell Z-Press x 8-10 reps @21X1
C1. Side Plank Reverse Flies x 8-10/side x3 sets
C2. Skull Crushers x 8-10 x 3
C3. Med Ball Hamstring Curls x 8-10 x 3

Rowing
2000 Meters @85%
Rest 5 minutes
x 3

July 13th, 2018

Warmup
Side lying db ext. rot. x 10/side x 2
DB high pull x 10/side x 2
Powell raise x 10/side x 2
Side lying banded clam shells x 20/side

Gymanstics:
Warmup: Barbell Jefferson Curl x 4-5 reps x 3 sets @5351
A1. False Grip Ring Pull-ups x 3-5 reps w/1 second hold at chest (or as high as possible) and slow lowering x 3 sets
A2. Strict Ring Dips x 4-8 reps @33X3 tempo x 3 sets
B1. Hollow Rock x 10 reps + 30 second hold on last rep x 3 sets
B2. Arch Rock x 10 reps + 30 second hold on last rep x 3 sets

Barbell
Technique Primer:
Slow Snatch Pull + Tall Snatch + Snatch Balance; 3+3+3 x 3 sets — building from the empty bar
A. Snatch from Pause at Knee; 50%x2; 60%x2; 70%x2
B. Snatch; 75%x3; 80%x3x3
C. Snatch Pull w/ hold in extension; 80%x3x2; 90%x3x2
D. Back Squat; 70%x5x2; 75%x5x2

Conditioning
For time:
Run 400 Meters
20 Hang Squat Snatches @155/105 lb
Run 400 Meters

Optional AM/PM Session
1k Ski Erg @increasing effort
Rest 4 minutes
x 3

**must increase pace and stroke rate every 250m, finishing at 90-95%.

July 11th, 2018

Skill Work
Tight Kip Swing on Bar x 10 x 2 (hold something between the feet)
Kick-up to Freestanding HS Hold x 30-60 seconds of holding accumulated
Double/Triple Under Practice x 5 minutes

Barbell
A. Power Clean + Push Jerk; 50%x3; 60%x3; 70%x3x3
B. Push Jerk + Split Jerk; 70%x2x2; 75%x2x2
C. Snatch Grip RDL x6x4
D. Bench Press; 65%x8x5 — go for max reps on last set (leaving 2-3 reps in the tank)

Conditioning
3 rounds as heavy as possible:
200ft Sandbag Carry
200ft Farmer’s Carry
**both must be unbroken

Optional PM Work
10 minute Assault bike warmup
+
12 Second All Out Sprint
Rest 2 minutes
x 10
+
10 minute assault bike cooldown

July 10th, 2018

**New cycle starts today**

Crossover Symmetry
TGU x 5/side
Crawl Sequence (bear, reverse bear, crab walk, spiderman)

Gymnastics/Core Work
A. Kip Swing x 3 + Kipping Ring Muscle Ups x 3 + Strict Dips x 3 (hold something between the feet for this); x 5 sets, rest as needed
**sub here can be:
Kip Swings x 5×3
Partner Assisted Strict Ring MU x 6-8 total reps and slow lower
B. Strict HSPUs x 5-7 reps x 4 sets (work a bigger tripod here)
C. L-Sit x 10.10.10 x 3 sets

Barbell
A. Overhead Squat; 60%x3; 70%x3; 80%x3x2 (% based off of Snatch)
B. Hang Snatch (from knee); 50%x3; 60%x3; 70%x3x2; 75%x3x2
C. Front Squat; 70%x2; 80%x2; 85%x2x2

Conditioning
5-8 Chest-to-bar Pull-ups
5 Dual KB Snatches @24/16 kg
10/7 Cal Assault Bike @ 90%
Rest walk 60 seconds
x 8 sets

Optional Additional Conditioning Session (at least 3-4 hours before or after)
200 Meter Run
Rest 1 minute
x 15 rounds

**goal is same pace for all

July 8th, 2018

Activation/ROM work
Single Arm Upright Row x 10/side x2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20/30 seconds/side x 2

Gymnastics Work
A1. Wall Facing Strict HSPU x 2-4 reps @30X3 x 3 sets **3 second lowering and 3-second hold at top
A2. False Grip Ring Row x 4-6 reps @31X3 x 3 sets

B. Dead Hang to Inverted on Rings x 3-5 x reps x 3 sets (straight arms — scale to tuck if needed)

Barbell
A. Clean Pull + Hang Clean from pause below the knee + Front Squat + Clean; 50%x2; 60%x2; 70%x1x3 sets
B. Deadlift; 50%x5; 60%x5; 70%x5

Conditioning
7 minute amrap @80-85%:
7 Toes to Bar
7 Box Jumps (24/20″ — step down)
7 Cal Row

Rest 3 minutes

3 rounds @80-85%:
21/15 Calorie Assault BIke
60 Second FLR on Rings

July 8th, 2018

Activation Work
Single Arm Bottom’s Up Overhead KB Carry x 100ft/side x 2
Prone I.Y.T’s x 5/side x 2
Powell raise x 10/side x 2

A. Push Press; 65%x3x2; 70%x3x2
B. Power Clean; 60%x3; 65%x3; 70%x3x2
C1. Bottom’s Up KB Press x 8/side x 2 sets
C2. Single Leg Hip Thruster x10/side x 2 sets
C3. DB External Rotations x 10-15/side x 2 sets
C4. Supinated Hang from Pull-up Bar x 30-40 seconds

Skill Work
10 minutes of:
50ft HS Walk
50 Double Unders