August 11th, 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

Plyo Work:
Single Leg Seated Box Jump x 3/side x 3
Depth Drop to Broad Jump x3x3 (24/20″ box this week)

Barbell
A. 1 and 1/4 Front Squat x 2 reps OTM x 10 @70% of max clean
B. Slow Snatch (5-seconds to hip then explode); 50%x3; 60%x3; 70%x3
C. Snatch; 70%x2; 80%x2; Heavy Double in 2-3 more sets

Conditioning
15 Squat Snatches @80-85% of 1-RM Snatch
6 Burpee Ring Muscle Ups
12 Power Cleans @80-85% of 1-RM Power Clean
9 Burpee Ring Muscle Ups
9 Squat Cleans @80-85% of 1-RM Squat Clean
12 Burpee Ring Muscle Ups

*Choose your weights beforehand that will be challenging, and all done as singles. Focus on efficiency from rep to rep.

*If you don’t have Ring MU’s the sub is Burpee Chest-to-Bar Pull-ups, and you owe 10 minutes of MU work at the beginning of the session.

Assistance Work
Curls x 10-12 x 3
Seated Straight Arm Lat Pulldown x 10-12×3
Goblet Kossack Squats x 5/side x 3

August 9th, 2017

Activation/ROM Work
Quadruped IYT’s x 10 each movement x 2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20 seconds/side x 2

Gymnastics (Courtesy of CFM/PowerMonkey)
** warm up with cat/cow stretch
A. EMOM x5 – Kipping HSPU @3xx3 tempo x3-4 reps
B. EMOM x6
even – Kipping straight leg TTB x3 + bent leg TTB x3
odd – Feet Elevated Ring Rows x 7- 10 reps
C. Skin the cat negatives – from inverted, break at hips first and slowly lower as far as possible focusing on relaxing the shoulders at the bottom, then let go, no pull back around x10 total reps

Strength
A. Barbell Front-Racked Step Ups x5/leg x 4 (build from last week)
B. Tall Clean x4x4
C. OH Yoke Hold x 45 seconds x 3

+
8 DB Overhead Squats @50/35 (**switch arms at 4)
12 Deadlifts @275/185
18 Wall Balls
21/18 Cal Row

Rest 4 minutes x 4 sets ***increase pace each set

August 8th, 2017

Barbell
A. Power Snatch from Blocks; 50%x3; 60%x2 70%x2; 80%x2x3
B. Snatch Lift-Off w/3-second pause at knee; 60%x3; 70%x3; 80%x3; 90%x2x3
C. Jerk Balance (technique focus) x3x5
D. GH Raise x 8-12 x 3

Assistance Work
EZ-Bar Curls x 10 x 3
Lateral Raises w/Plates x 10×3
Front-Rack Yoke Hold x 45 seconds x 3

Conditioning
Running Work
800 Meter @moderate
Rest 1 minute
x 2
+
5 minutes easy
+
600 Meter @moderate
Rest 1 minute
x 2
+
5 minutes easy
+
400 Meter @moderate
Rest 1 minute
x 2
*goal is to repeat the same time on both sets at each distance

-OR-
5 minute easy run
+
100 Meter Sprint
w/ full recovery between each
x 5-8
+
5 minute easy run

August 7th, 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)
A1. Half wall walk hold x30 seconds x 3 sets **from a plank, walk feet up wall as far as you can without moving hands
A2. Weighted arch rocks x15-20 seconds x 3 sets
B. EMOM x6
even – Strict ring MU x1-2 reps or False Grip Strict Ring Pull-up x 2-3
odd – Kipping ring muscle ups x3-5 reps or Kipping Ring Pull-ups (as high as possible) x 3-5
rest 3 minutes
C. EMOM x6
even – L-sit on p-bars x10-15 seconds
odd – Freestanding HS hold x10-15 seconds

Barbell
A. Snatch Balance + Overhead Squat; 60%x2+3; 70%x2+3; 80%x1+2; 90%x1+1; 100%x1+1 (% based off Snatch)
B. Clean + Push Press; build to a heavy 1+3; then 1+3 @95%; then 1+3 @90%
C. Back Squat; 85%x2.1.2 x 3 sets; rest 30 seconds between clusters, rest 90 seconds between sets

Conditioning
OTM x 15:
Min 1: 20/15 CTB Pull-ups
Min 2: 150ft Hard Shuttle Run (25ft and back, 50ft and back) + 7 Heavy Thrusters (solid and unbroken)
Min 3: Rest

August 5th, 2017

A. Power Clean + Push Jerk + Split Jerk; OT90 seconds x 8 sets; building to 80% of max Split Jerk
B. Segmented Clean Deadlift (2-second pause @2″ off ground, knee, mid-thigh); 60%x3; 70%x3; 80%x3x3
+
Three sets of:
Yoke Walk x 100ft
Hand-Over-Hand Sled Pull x 100ft

Three sets of:
Farmer’s Carry x 200ft
Forward Sled Drag x 200ft

PM
5 minute easy run
+
100 Meter Run @2-3 seconds faster than your mile pace/100m (but slower than your 400m PR pace)
Rest 45 seconds
x 8
Rest walk 4 minutes
x 3
+
5 mintute easy run

August 4th, 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

Plyo Work:
Single Leg Seated Box Jump x 3/side x 3
Depth Drop to Broad Jump x3x3 (20/16″ box)

Barbell
A. Slow Snatch (5-seconds to hip then explode); 50%x3; 60%x3; 70%x3
B. Snatch; 80%x3 singles OT2minutes x 4 sets
C. 1 and 1/4 Front Squat x 2 reps OTM x 8 @70-75% of max clean

Conditioning
9-15-21-27
Toes to Bar
Burpees to 6″
Row Cals
*50ft DB Front-Racked Walking Lunge after each set (so 4 sets of that) @50/35lb each hand

Assistance Work
Curls x 10-12 x 3
Seated Straight Arm Lat Pulldown x 10-12×3
Goblet Kossack Squats x 5/side x 3

August 2nd, 2017

Activation/ROM Work
Quadruped IYT’s x 10 each movement x 2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20 seconds/side x 2

Gymnastics (Courtesy of CFM/PowerMonkey)
A. EMOM x6
even – Strict HSPU x3-5 reps
odd – Kipping HSPU x6-9 reps **only heels can touch the wall
B. EMOM x6
even – Kipping straight leg TTB x5-8 reps **toes pointed
odd – Feet elevated ring rows x8-10 reps
C. Dead hang to inverted on rings with straight arms – accumulate 20 reps

Strength
A. Barbell Front-Racked Step Ups x5/leg x 4 (build from last week)
B1. OH Yoke Hold x 45 seconds x 3
B2. Reverse Sled Drag x 50ft x 3
+
18 DB Power Snatches (60-70/40-50)
21 Wall Balls @30/20
24 Deadlifts @225/155
30/20 Cal Assault Bike

Rest 5 minutes x 3 sets ***increase pace each set