October 1st, 2018

Prep:
CrossOver Symmetry
+
2 rounds of:
10 Barbell Hip Thrusts
10 Half Kneeling Banded Face Pulls (5 each way)
10 Single Leg KB DL each side (light)
10 KB WIndmills (total)

Gymnastics (optional)
OTM x 10 minutes:
Odd: Legless Rope Climb x 1-2 reps
Even: Hollow Rock x 10 + Arch Rock x 10

Barbell
A. Snatch Grip Behind the Neck Push Jerk x4x4 @70-80% of Snatch
B. Thruster x 3 reps OT2M x 5 sets; taken from the floor — squat clean the first rep; building each set
C. Back Squat @32X1; 75%x2x4

Gymnastics Conditioning
5 rounds @90%:
9 Chest to Bar Pull-ups
12/9 Cal Ski

Rest 5 minutes
x2 sets

Optional Additional Aerobic Session
90 Second Run on Air Runner @85%
Rest 90 seconds
x 4
Rest 4 minutes
x 2

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September 28th, 2018

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps
Station 2 – Rolling Pistol or Roll to Candlestick x 8-10 reps
Station 3 – Strict Handstand Push-ups x Max Reps in 45 seconds or Strict HSPU Negatives x 3-5 reps @5-second lowering
Station 4 – Hollow Hold x 30-40 seconds

B. For time:
50/40 Calorie Row
50 Kettlebell Swings (32/24kg)
50/40 Calorie Bike

September 26th, 2018

A. Complete as many rounds and reps as possible in 8 minutes of:
12 Alternating Dumbbell Snatches (50/35 lb)
300 Meter Run

Rest 4 minutes, and then…

B. Complete as many rounds and reps as possible in 8 minutes of:
12 Air Squats
8 Burpees
6 Toes to Bar

Rest 4 minutes, and then…

C. Complete as many rounds and reps as possible in 8 minutes of:
12/9 Calorie Assault Bike
60-ft Sandbag Carry (150/100 lb)

September 25th, 2018

A. Three sets of:
Kettlebell Front Rack Bulgarian Split Squat x 6-8 reps/leg @ 3010
Rest 60 seconds
Single Arm Trap-3 Raise x 8-10 reps each arm @ 2111
Rest 60 seconds

B. Against a 2-minute running clock, complete:
Row 250 Meters
Double-Unders x Max Reps

Rest 2 minutes between sets, and complete a total of four sets for max reps.

September 24th, 2018

***transition week into next cycle of training

A. Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)

B. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Hang Power Clean x 6 reps @60-70% of 1-RM Power Clean
Minute 2 – Strict Ring Dip x 6-12 reps @10X1 (hold for 1-second at the top of each rep — turnout thumbs at top)
Minute 3 – Chest-to-Bar Pull-ups x 10-15 reps
Minute 4 – Single Arm Dumbbell Push Press x 4-6 reps each arm (as heavy as able)

Optional Additional Conditioning (ideally >3 hours before or after main work)
1 Minute Bike
1 Minute Row
1 Minute Ski
x 24-30 minutes @conversational pace