August 29th, 2018

**Deload week — please hop into the class workouts on your normal training days, with the prescribed modifications

A. Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch x 1 rep

Sets 1-2: 50-60%
Sets 3-5: 60-70%
Sets 6-10: 70-75%

Goal is perfect reps

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 12 Overhead Reverse Lunges (95/65 lb)
Minute 2 – 12 Burpees
Minute 3 – 12 Chest-to-Bar Pull-ups

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August 26th, 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:
Tall Clean + Front Squat w/Pause + Hang Clean from pause below the knee; 1+1+1 x 4 sets, building
A. Clean; 75% x 1 x 5 OTM, 80% x 1 x 5 OTM, 85% x 1 x 5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
B. Deadlift; build to a tough triple with perfect position — NO rounding or breaking through the midline

Conditioning
For time:
60/48 Calorie Bike Erg
40 Alternating Dumbbell Snatches @80/60lb
20 Box Jump Overs @30/24″
40 Push-ups
80ft Walking Lunge w/DB Overhead

August 25th, 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; 3-RM (goal is to beat last week); 90%x3x3
+
Skill Work:
30ft HS Walk
15 Toes to Bar
45 DUs
Rest 2 minutes
x 5 sets

Rest as needed, then..

For Max Calories:
3 minute Assault Bike

August 24th, 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

Gymmastics (courtesy of CFM):
A. KB Jefferson curl x4-5 reps x 3 sets @slow tempo
B1. Lean away CTB chin ups x4-6 reps @3-5 second lower x 3 sets
B2. Bar dips x 2-3 reps @33×1 + 3-5 reps with no tempo x 3 sets
C. Tuck up + straddle up + v-up (= 1 rep) x 10 reps

Barbell
Technique Primer:
Slow Snatch Pull (5 seconds to hip, then extend) + Hang Snatch from pause at 2″ off ground + Snatch Balance; 1+2+1 x 3 sets, building
A. Snatch; 75% x 1 x 5 OTM, 80% x 1 x 5 OTM, 85% x 1 x 5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
B. Snatch Pull; 90%x3x3
C. Front Squat @40X1; 70%x3; 80%x3; 85%x2x3

Conditioning
9-6-3
Ring Muscle Ups
15-12-9
OHS (135/95 lb)

**Scale here is Burpee CTBs for MUs

Rest 7-10 minutes

For time:
15 Bar-Facing Burpees
20 Thrusters (95/65lb)
15 Bar-Facing Burpees

Optional AM/PM Session
80/60 Cal Assault Bike
Rest 3 minutes
x 4 rounds — same pace for all

August 22nd, 2018

Barbell
A. Power Clean w/ Pause at knee and pause in catch + Push Jerk; 50%x2; 60%x2; 70%x2
B. Power Clean; (80%x1; 85%x1; 90%x1) x 2 waves
C. Split Jerk; 70%x1; 80%x1; 85%x1; 90%x1; heavy single
D. Bench Press;
50%x5,
60%x3,
70%x2,
75%x1,
80%x1,
85%xMax Reps

Conditioning
12 Second Ski Sprint
Rest 2 minutes (easy spin on bike)
x 10 rounds

Accessory
Reverse Snow Angels x 10-15 x 3
Skull Crushers x 10×3
GH Raise x 7-10 x 3

August 21st, 2018

**more intense here, then a back-off next week

Warm-up
Crossover Symmetry
TGU x 5/side
Crawl Sequence (bear, reverse bear, crab walk, spiderman)
Ring Thing Muscle Ups x 10-15 reps – work through each position

Gymnastics/Core Work
A. Strict Ring MUs x 8-10 total reps
B. Deficit Strict HSPUs x 10 total reps
C1. Hollow Rock x 30 x 2
C2. Arch Rock x 30 x 2

Barbell
A. Snatch Balance; 60%x3; 70%x2; 80%x2; 90%x1; 100%x1; 105%x1 (% based off Snatch)
B. Hang Snatch + Snatch; 1+1RM; 90% (of that) x 1+1 x 3 sets
C. Back Squat; 3-RM; 90%x3x3

Conditioning
Three rounds for time of:
21 Toes to Bar
24 Wall Balls (30/20lb)
27/21 Calorie Row

*Compare to May 22nd, 2018

Optional Additional Conditioning Session
45 second run @steady pace
30 second run @tougher pace
15 second run @toughest pace
90 second easy jog
x 4
Rest 4 minutes
x 2

August 19th, 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
Will post in the AM

Barbell
Technique Primer:
Tall Clean + Front Squat w/Pause + Hang Clean from pause below the knee; 2+2+1 x 3 sets, building
A. Clean; 73%x1 OTM x5, 78% x 1 OTM x5, 83% x 1 OTM x5 – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

Conditioning
4 sets, each for time:
30/24 Cal Assault Bike
18 Alternating Dumbbell Snatches (60/40lb)
12 Strict Pull-ups
24 Goblet Walking Lunges (60/40lb)

Rest 4 minutes between sets, and complete each set in a different order