December 8th, 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 Work
A. 5 Kip Swings on Rings + 3-5 Kipping MUs + 3-5 Strict Ring Dips x 3 sets
B. Handstand Walk x 30-50 ft x 3 sets
C. EMOM x 9:
1: False Grip Hang x 10-15 seconds
2: Maltese Push-ups x 7-10 reps @2111
3: V-Ups x 15 reps

Barbell
Technique Primer:
Slow Snatch Pull + Muscle Snatch + High Hang Snatch + OHS w/5-second pause x 3 sets
A. Low Hang Snatch (below the knee); 50%x2; 60%x2; 70%x2; 75%x2; 80%x2x4 (you can drop and reset between reps)
B. Back Squat; 60%x2; 70%x2; 80%x2; 85%x2x4 sets, OT2Minute
C1. Dual KB Front Rack Step Ups x 6-8/leg x 2 sets
C2. Feet Elevated Bar Rows x 5-7 reps @2111 x 2 sets

Conditioning
For time:
50 Chest-to-Bar Pull-ups
50 Thrusters @75/55 lb
50/30 Calorie Assault Bike

*This is a workout from Misfit…the goal is to go either totally unbroken or in big sets. Push the pace here to make this a sprint.
If you have less than 15 unbroken CTBs, scale them to 35 (or 30) reps. Again, the purpose here is to go fast, not stare at the bar for a long time.

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December 6th, 2017

A. Power Snatch from Pause at knee; 50%x3; 60%x3; 70%x3
B. Power Snatch; 80%x3x4 (not TnG)
+
EMOM x 12
Min 1: 2 Hang Power Cleans + 3 TnG Power Cleans + 4 TnG Push Jerks (build slightly each set)
Min 2: 30-40 Double Unders
+
Rest 2 minutes
+
EMOM x 12:
Min 1: 7 TnG Deadlifts @moderate
Min 2: 8-12 Strict HSPUs
+
Rest 2 minutes
+
EMOM x 12:
Min 1: 12/10 Cal Row
Min 2: 12 Burpees Over the Erg

Accessory Work:
Seated DB Arnold Press x 10 x 3
DB Reverse Flies x 10 x 3
Weighted Sorenson x 30 seconds x 3

****
Notes:
– Choose your weights for the first complex wisely; goal is clean reps, with only the last 2 sets being very tough.
– Shoot for the same number of HSPUs as last week, but for an extra interval here.

Β 

December 5th, 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
A. 3 Dead hang to inverted + 3 strict PU + 3 lever rocks x 3 sets (https://www.youtube.com/watch?v=_lyS9KHDl-Q)
B1. Straight Leg TTB x 5-7 perfect reps x 3 sets
B2. HS Hold (Belly to wall) x 30-40 seconds x 3 sets
C. L-Sit Tuck to Extension x 5-7 reps each leg x 3 sets (hold for 2 seconds in tuck, extend one leg, hold for 2 seconds, come back to tuck, repeat with other leg)

Barbell
A. OHS; build to a decently tough triple in 10-12 minutes
B. Clean & Jerk; 70%x1+1; 75%x1+1; 80%x1+1; 85%x1+1; 90%x1+1; 80%x1+1
C. Front Squat; 60%x3; 70%x3; 80%x3x3

Conditioning
7 Rope Climbs
21 KB Thrusters @24/16kg
5 Rope Climbs
15 KB Thrusters
3 Rope Climbs
9 KB Thrusters

Assistance Work
cossack squat x 5/side x 2
TGU x 3/side x 2
Banded pull aparts x 15Γ—2

December 2nd, 2017

OPEX WINTER CLASSIC

At 0:00…
Establish a 1-RM in the following complex:
1 Squat Clean
2 Front Squats
3 Split Jerks

At 10:00…
Complete as many rounds and reps as possible in 6 minutes of:
6 Pull-ups
4 CTB Pull-ups
2 Bar MUs

At 20:00…
Complete as many rounds and reps as possible in 8 minutes of:
10 Strict Press
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats

RX Load is 115/75 lbs

At 34:00…
Complete as many rounds and reps as possible in 12 minutes of:
50 Alternating Dumbbell Snatches (50/35 lb)
40 Burpee Box Jumps (24/20″)
30 Calorie Row

See all the details by following the link here:
https://opt.infusionsoft.com/app/linkClick/116279/81767bae49002be7/4649189/86c6340fdcea9bf9

December 1st, 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 Work
A. Strict Ring MUs x 1-3 reps x 3 sets (perfect form) OR Ring Thing MUs x 4-5 x 3
B. 3 Kip Swings on Rings + 3 Kipping MUs + 3 Kipping Ring Dips x 5 sets (can do this with a spotter, or perform kipping ring pull-ups)

Barbell
A. Low Hang Snatch (below the knee); 50%x2; 60%x2; 70%x2; 75%x2x3
B. Back Squat; 50%x2; 60%x2; 70%x2; 80%x2x2
C1. Dual KB Front Rack Step Ups x 4-6 /leg x 3 sets
C2. Feet Elevated Bar Rows x 5-7 reps @2111 x 3 sets

Conditioning
For time:
60 KB Snatches @24/16 kg
50 Wall Balls @20/14#
40 Chest-to-Bar Pull-ups
30 Burpee Box Jump-Overs (Open Standard)
20 Squat Snatches @155/105

November 29th, 2017

A. Power Snatch from Pause at knee; 50%x3; 60%x3; 70%x3x3
+
EMOM x 10
Min 1: 5 Hang Power Snatches @light-to-moderate
Min 2: 8-12 Toes to Bar
+
Rest 2 minutes
+
EMOM x 10:
Min 1: 7 Power Clean & Push Jerks (Tng) @light-to-moderate
Min 2: 30 Second Assault Bike @80-85%
+
Rest 2 minutes
+
EMOM x 10:
Min 1: 6-12 Strict Handstand Push-ups
Min 2: 30 Second Row @80-85%

Accessory Work:
Seated DB Arnold Press x 10 x 3
Rear Delt Flies x 10 x 3
Weighted Sorenson x 30 seconds x 3

****
Notes:
The goal of these Wednesday sessions will be to accumulate volume over the coming weeks in a few different areas, including barbell cycling. When we say “light-to-moderate” on the HPS and C&J, we mean just that: you should be working on breathing and being efficient at some light weights here. If you do 2 sets and start to blow up and get sloppy, drop the weight a bit. If it feels really easy in set 3, go up a smidge. If you need a suggested weight, let me know.

For the Strict Handstand Push-ups, technique is still priority here. Base the number off of your max unbroken PR:
20+ UB — 10-12 reps here
15-20 UB — 8-10 reps here
10-15 UB — 6-8 reps
If you have less than 10 unbroken, perform 2-3 clusters of 2-3 reps (ie. 3.2.2, 2.2.1, etc).