October 18th, 2017

**Schedule Reminder:
This Saturday (10/21), the gym will be CLOSED for the Functional Yoga For Athletics Seminar. You will have a couple of options for this day:
1) Register for the seminar (this will be highly beneficial, but certainly not the cheapest option
2) Take the day off (insert sunglasses emoji here)
3) I’ll give a training piece that can be completed at the track, you’ll just have to borrow a Kettlebell on Friday.
4) Head to CT and watch Jake, Owen, and Augie compete at the Warrior Games.

Sorry for the inconvenience, folks!

Activation/ROM Work
Quadruped IYT’s x 10 each movement x 2
Single Leg KB Suitcase Deadlift x 10/side x 2
Bottom of Pistol Hold off Box x 20 seconds/side x 2

Gymnastics (courtesy of CFM)
A. 3 kipping pull ups (no butterfly) + 2 chest to bar pull-ups (no butterfly) + 1 bar MU x 5 sets
B. Headstand Knee to Elbows (keep butt off the wall throughout) x 7-10 x 3
C. V-Ups x 3 reps, rest 5 seconds, x 10 sets

Barbell
A. Press in Snatch x5x3
B. Front Squat @24X1; 73-75%x2 reps x 4 sets
C. GH Raise x 8-10 x 3

Assistance work:
Pistol Negatives @5-second lowering x 5/side x 2
Band Pull-Aparts x 12-15 x 2

Conditioning
4 rounds for load, not time:
100ft OH Yoke Walk
100ft Hand-Over Hand Sled Drag
100ft Farmer’s Carry

Rest 5 minutes, then…

4 rounds for time of:
10 Dual KB Goblet Squats @24/16 kg/hand
10/7 Cal Ski
10/7 Strict HSPUs

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October 17th, 2017

Barbell
A. Hang Power Clean + Power Clean + Power Jerk + Split Jerk; OT2 Minutes x 10 sets; start at 60% of C&J and build over the sets
B. Clean Deadlift; 105%x5x2; 110%x5x2 (all with controlled lowering)
C. Push Press; (70%x5; 80%x3; 90%x1)x 2 (% based off Push Jerk)

Assistance Work
C1. Single Leg Sorenson x 10-15 seconds/side x 2
C2. Half Kneeling DB Press x 15/side x 2
C3. Powell Raise x 15/side x 2
C4. Elbow on Knee External Rotations x 15/side x 2

Power Work (optional)
Assault Bike 15 seconds @ max effort
Rest 3:30
x 4 sets

AM/PM Row Session
500m row @ 4 seconds slower than 2k TT pace
Rest 60sec.
300m row @ 2 sec. slower than 2k TT pace
Rest 60sec.
200m row @ 2K TT pace (or slightly faster)
Rest 3 minutes actively walking around
X4 rounds

October 16th, 2017

Activation Work
Quadruped IYT’s x 10 each movement x 2
Single Leg Hip Thrust x 10/side x 2
Banded Lateral Walk x 10/side
Sidelying External Rotations x 10/side x 2

Gymnastics (courtesy of CFM)
A. Strict muscle ups x2-3 reps w/ slow negative on each rep x 3 sets -OR- Ring Thing MUs x 4-6 reps w/slow negative x 3 sets (add weight if these are easy after the first set)
B1. Inverted bar row off squat rack x5-7 reps x 3 sets @2121 tempo **goal here is to pull just below chest – elevate feet if you can
B2. Ring push ups x4-6 reps @31×3 tempo x 3 sets (can also be done on paralettes if need be)
C. L-Sit x 10 seconds on/20 seconds off x 8 sets

Barbell
A. No foot movement Snatch Balance + Overhead Squat; 2+2 x 4 sets – look to build off last week
B. Snatch from Pause at knee; 50%x2; 60%x2; 70%x2
C. Snatch; 80%x1.1.1 x 3 sets rest 10 seconds between singles
C. Back Squat Clusters; 75-80% x 4.3.2; rest 30 seconds b/t clusters; rest 2 minutes b/t sets

Conditioning
OTM x 10:
Odd: 3 TnG Squat Cleans @70-75% of last week’s heavy single + 6 burpees over the bar
Even: 3-5 UB Ring MUs

Rest 5 minutes

2 rounds for time:
30 DUs
25 Toes to Bar
200ft SB Carry

October 14th, 2017

*Scheduling Note:
Because of

A. Defecit Deadlift; 50%x5; 60%x5; 70%x5; 75%x3; 80%x3
B. Split Jerk; 50%x3; 60%x3; 70%x3x2; 80%x2x2
C1. Incline Bench Press @3020 x 6-8 reps x 3 sets (*no pause at top or bottom)
C2. GH Raise x 8-10 x 3 sets
C3. Strict TTB x 6-8 x 3 sets

Assistance
KB Skull Crushers x 8×3 @2020
Trap-3 Raise x 8/side x 3 @3030

Conditioning
6 Minute Run @moderate
Rest 30 seconds
200 Meter Run @PR mile-pace
Rest 30 seconds
5 Minute Run @moderate
Rest 30 seconds
200 Meter Run @PR mile-pace
Rest 30 seconds
4 Minute Run @moderate
Rest 30 seconds
200 Meter Run @PR mile-pace
Rest 30 seconds
3 Minute Run @moderate
Rest 30 seconds
200 Meter Run @PR mile-pace
Rest 30 seconds
2 Minute Run @moderate
Rest 30 seconds
200 Meter Run @PR mile-pace
Rest 30 seconds
1 Minute Run @moderate
Rest 30 seconds
200 Meter Run @PR mile-pace

October 13th, 2017

Activation/ROM work
KB Windmill x 10/side
Bottom’s Up KB Press x 6-8/side x 2
Prone IYT’s x 10×2
Pigeon Pose Belly Breathing x 30 seconds/side

Gymnastics
A. Strict CTB Clusters x3.3. x 3 sets (scale down to 3.2, or 2.2, or 2.1.1, etc.)
B1. Ring Support Hold x 10-20 seconds x 3 sets
B2. Bottom of Dip Hold on Rings x 10 seconds x 3 sets (as low as possible)
**If you are proficient in B1&B2, you can add weight
C1. Straddle v-ups x10 reps x 3 sets (touch fingers to floor)
C2. Banded bent over rows x 15 reps x 3 sets

Barbell
A. Tall Snatch Pull-Under x5x3
B. Snatch; (70%x2; 80%x2; 85%x2)x2
C. Back Squat; 80%x3x3

Conditioning
2017 DBX Qualifier Workout 1
Part A
0-8 minutes : AMRAP
40 Cal Row
30 Shoulder to Overhead (50/35Kg)
20 Bar-facing-Burpees

Part B
8-15 minutes : 3RM
3 Rep Max Overhead Squat (Off the rack)

October 11th, 2017

Activation/ROM Work
Quadruped IYT’s x 10 each movement x 2
Single Leg KB Suitcase Deadlift x 10/side x 2
Bottom of Pistol Hold off Box x 20 seconds/side x 2

Gymnastics (courtesy of CFM)
A. 2 kipping CTB pull ups (no butterfly) + 1 bar muscle up + 2 kipping CTB (no butterfly) x 3 sets
B1. Strict HSPU x2-5 reps – rest 5 seconds x 3 sets
B2. Narrow grip push ups x10 perfect reps – rest 90 seconds x 3 sets
C. Alternating TTB x6 total reps x 3 sets **x1 straight leg + x1 bent knees, x1 rep straight leg, etc.

Barbell
A. Front Squat @24X1; 70%x2x5
B1. Wide Grip Barbell Row x 8-10 x 3 sets
B2. Goblet Kossack Squat x 8/side x 3

Conditioning
4 minute amrap @85-90%:
60ft SB Carry @150/100
5 Kipping HSPUs

Rest 4 minutes

4 minute amrap @85-90%:
10 Wall Balls (30/20 lb)
10 Pull-ups

Rest 4 minutes

4 minute amrap @85-90%:
10 KBS @32/24 kg
10 Burpee Box Jump Overs (24/20″)

October 10th, 2017

Barbell
A. Hang Power Clean + Power Clean + Power Jerk; OT2 Minutes x 8 sets; 60-70% of 1-RM Clean & Jerk the whole way
B. Clean Pulls; 95%x3; 100%x3; 105%x2x3
C. Push Press; 70%x6; 75%x4; 80%x2; 75%x6; 80%x4; 85%x2 (% based off Push Jerk)

Assistance Work
C1. Banded Hamstring Curls x 8/side x 3
C2. Half-Kneeling Landmine Press x 8/side x 3
C3. Elbow on Knee External Rotations x 10/side x 3

Optional AM/PM Rowing Session
12 minute row (4 minute easy; 4 minute moderate; 4 minute hard)
Rest 3 minutes

9 minute row (3 minute easy; 3 minute moderate; 3 minute hard)
Rest 2:15

6 minute row (2 minute easy; 2 minute moderate; 2 minute hard)
Rest 1:30

3 minute row (1 minute easy; 1 minute moderate; 1 minute hard)
Rest 1 minute

90 second row (30 second easy, 30 second moderate, 30 second hard)
Rest 30 seconds

45 second row (15 second easy, 15 second moderate, 15 second hard)

***intervals paces are based off feel; make sure the easy is easy and the hard is HARD (but able to maintain for the whole time)