October 9th, 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. Small kipping ring MU x2-3 reps x 3 sets **use very slight false grip if you need to – goal is being as efficient as possible here -OR- Kipping Ring Pull-ups x 3-5 reps, pulling as high as possible
B1. Feet elevated double rope row x5 reps @31×1 tempo + max hold at chest on last rep x 2 sets
B2. Strict ring or parallel bar dips x 3-6 reps @33×3 tempo x 2 sets **keep rings parallel to body the whole time and externally rotated in lockout
C1. L-Sit on Parellettes x 10-20 seconds x 3 sets
C2. Face Up Chinese Plank x 60 seconds x 3 setsa

Barbell
A. No foot movement Snatch Balance + Overhead Squat; 2+2 x 4 sets – based off feel
B. Snatch from Pause at knee; 50%x3; 60%x3; 70%x3x3
C. Back Squat Clusters; 70-75%x 6.4.2 x 3 sets (rest 30 seconds between clusters)

Conditioning
OT2 minutes x 10 rounds:
3/2 Bar MUs
1 Squat Clean — build slightly each set, starting from 70%

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October 7th, 2017

A. Trap Bar DL; heavy triple w/reset on each rep
B1. Bench Press @3020 x 8-10 reps x 3 sets (*no pause at top or bottom)
B2. Inverted Bar Rows x 5-7 @3030 x 3 sets
B3. TGU x 2 reps each arm x 3 sets
C1. DB Hammer Curls x 10 x 3 @2020
C2. KB Skull Crushers x 10 x3 @2020
+
10 Second Bike for Peak Wattage
Rest 2 minutes
x 4
**goal is to find your highest Wattage and RPM achievable

Rest 10 minutes

1 Minute Bike holding 80-85% of your Peak RPM
Rest 90 seconds
x 8 rounds

October 6th, 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. HS walk x5 attempts
B. :30 seconds of kip swings on Rings – increase height of swing every :10 – no breaking of feet or bending of knees
C1. Straddle v-ups x10 reps x 3 sets (touch fingers to floor)
C2. Banded bent over rows x15 reps x 3 sets

Barbell
A. Slow Snatch (5-seconds to hips); 50%x3; 60%x3; 70%x3x3
B. Clean Pull + Clean + Jerk; Build to today’s heavy 1+1+1; then 90% x 1+1+1 x 2 (% of heavy)
C. Back Squat; (80%x1; 85%x1; 90%x1) x 2

Conditioning
25 DB Thrusters, (50/35 lb)
100/70 Pull-ups
50 Box Jumps, 24/20”
75 DB DL, (50/35 lb)

October 4th, 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
A. 2 CTB pull ups (no butterfly) + 2 bar muscle ups x 3 sets -OR- Kipping Chest-to-Bar pull ups (no butterfly) x 3 reps with 5 second hold at top of each rep x 3 sets **Straight body at the top– can scale this down to Chin-over-bar for same protocol
B. Headstand K2E x5 reps x 3 sets **slow and controlled
C. 1 strict HSPU + 3-5 kipping HSPU x3 sets **scale up to p-bars or on #45 plates
D. Straight Leg TTB x4.4 x 3 sets (rest 10 seconds between clusters)

Barbell
A. 1 and 1/4 Back Squat @90% of 1-RM Clean x3 reps x 3 sets
B1. Dual KB Prone Row @31X3; 8-10 x 3 sets
B2. Pistol Negatives @5-second Lowering x 3 reps/side x 3 sets

Conditioning
5 minute amrap of Kipping HSPUs

Rest 5 minutes

For time:
50 TTB
50 Burpees Over the Rower
50 Calorie Row

**if you struggle with TTBs (meaning your max is 15 or less), do this as 2 rounds for time of: 25 TTB 25 Burpees Over the Rower 25 Calorie Row **this is to make sure you are almost constantly moving, and that your time can be compared later down the line and not be ENTIRELY dependent on your TTB in big sets

October 3rd, 2017

Main Session
Barbell
A. Snatch Pull + Hang Power Snatch (from knee) + Power Snatch; OT2minutes x 8 sets; building with good technique to a heavy for the day
B. Deficit Clean Deadlift w/Pause at mid-shin + Deficit Clean Deadlift (no pause); Build to a heavy 1+3 w/perfect position; then perform 2 back-off sets at 90% of that — 2″ deficit here

Assistance Work
C1. Barbell Hip Thrust x 10 x 3
C2. Elbow on Knee External Rotations x 10/side x 3
C3. Powell Raise x 10/side x 3

Strongman Work
3 rounds:
100ft OH Yoke Walk
100ft Farmer’s Walk
50ft Lateral Sled Drag each way


Optional AM/PM Session (3-4 hours separate from main session)
Run 1200m @ moderate
Run 200m @ easy jog
Run 400m @ hard (but under control)
+
Rest 3 minutes
+
Run 1000m @moderate
Run 200m @easy jog
Run 400m @hard (but under control)
+
Rest 3 minutes
+
Run 800m @moderate
Run 200m @easy jog
Run 400m @hard (but under control)
+
Rest 3 mins
+

(bonus set)
Run 600m @moderate
Run 200m @easy jog
Run 400m @hard

October 2nd, 2017

**Congrats to everyone that competed this weekend. Very, very proud of your performances, attitudes, and efforts.
Take these next few days with a “low stress” approach, and have some fun. Then…back after it and building.

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. Small kipping ring MU x1-2 reps x 3 sets **use very slight false grip if you need to –OR– ring thing strict MUs x 4-6 reps x 3 sets (can add weight here)
B1. Feet elevated double rope row x7-10 reps @31×1 tempo x 2 sets
B2. Strict ring dips x2-5 reps @31×5 tempo x 2 sets **keep rings parallel to body the whole time and externally rotated in lockout
C1. Seated straddle Side Bends x 10/side x 2 sets
C2. Face Down Plank x1 minute + Face up plank x1 minute x 2 sets

Barbell
A. Front Squat @w/5 second lowering and 10 second hold in the bottom; build to a tough-ish single
B. Strict Press x10x3 @55-65% of 1-RM

Conditioning
2 Rope Climbs (quick; TnG if able)
Rest 20 seconds
4 Burpee Box Jumps to 40/32″ AFAP
Rest 20 seconds
8 Second Bike Sprint
Rest 3:30
x 4 sets

September 29th, 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

***prep work for tomorrow’s Comp

Barbell
A. Snatch from Pause at Knee + Snatch; build to a 1+1 at ~80%
B. Power Clean + Jerk; build to a single at 80% of 1-RM Push Jerk
C. Turkish Get Up; x2/arm x 3 sets, work up to something heavy

Conditioning
30 Second AB @80-85%
30 Second Rest
30 Second Ski @80-85%
30 Second Rest
x 8-10 sets here (16-20 minutes)