June 8th, 2018

**If you are doing the In-House Competition on Saturday, please complete the Gymnastics, followed by Part A, then 2 sets of the Back Squats, followed by a cooldown on the bike or rower

Gymnastics
**during warm up complete 10 banded face pulls + 10 scap push-ups + 10 scap pull-ups x 2 rounds
A. Dual KB Jefferson Curl x 3 reps x 3 sets @5351
B1. 3 Kip Swings on Rings + 3-5 Kipping Ring Pull-ups + 4-6 Kipping Toes to Rings x 3 sets
B2. Bar Dips x 4.3.2 x 3 sets — pause in the bottom if able to
C1. Weighted Hollow Hold x 20 seconds x 3
C2. Weighted Arch Hold x 20 seconds x 3

Barbell
A. Snatch; 60%x3, 65%x3, 70%x2, 75%x2, 80%x2x3
B. Snatch Pull; 100%x3x2; 105%x3x2
B. Back Squat; 1 rep w/3-second pause + 2 fast reps; 70%x1 set; 75%x4 sets (can go up here if feeling good on the last sets)

Conditioning
3 minute clock:
12/9 Cal Bike
9 Clean & Jerks @135/95 lb
6 Bar-Facing Burpees
Max Ring Muscle Ups in Remainder

Rest 2 minutes
x 4 sets

**scale for Ring MUs is Chest-to-Bar Pull-ups

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June 6th, 2018

Barbell
A. Hang Power Snatch; 70%x3, 75%x3, 80%x2x4
B. Deadlift; 60%x5; 65%x5; 70%x5x2
C. Incline Bench Press x 8-10 reps x 3 sets @30X1
D. OH Yoke Walk x 50ft x 3

Assistance Work
Single Arm Trap-3 Raise x 8/side x 2
Hammer Curls x 20 x 2
Skull Crushers x 20 x 2

Conditioning (can be done as a separate session)
Run 90 seconds @3k Pace
Rest 30 seconds
x 10 rounds

June 5th, 2018

Optional AM Session
3 minute AB @80%
2 minute rest walk
x 5 rounds

**same pace for all intervals is the goal

Main Session
Gymnastics
**warmup with
Dual KB Jefferson Curl x3x3 @5351 tempo
+
Side lying DB External Rotations x 10/side x 2
DB Upright Row x 10/side x 2
Powell Raise x 10/side x 2
Side lying banded clam shells x 20/side

A.OTM x 8 minutes (4 sets of each):
Odds: Strict Ring Muscle Ups x 2-3 reps w/3-second hold in support on each rep
OR Strict Ring Dips @2121 tempo x 3.2.1
Evens: Pistols off Box x 3-4 reps each side (sit in the bottom for a second on each one)
B. OTM x 6 (3 sets of each):
Odds: 10 V-Ups + 10 Second Hollow Hold + 10 Tuck Ups + 10 Second Tuck Hold
Evens: Weighted PVC Pass Throughs x 5-7 reps

Barbell
A. Clean & Jerk; 60%x3+1; 65%x3+1; 70%x2+1; 75%x2+1×4 **can go up on last sets if feeling good, but don’t take it to a max
B. Clean Pull; 90%x3x2; 100%x3x2 (% based off Clean)
C. Front Squat; 60%x3; 70%; 80%x3x4

Conditioning
Three rounds for time of:
7 DB Hang Squat Snatches Left Arm @50/35 lb
5 Bar Muscle Ups
7 DB Hang Squat Snatches Right Arm
5 Bar Muscle Ups

June 3rd, 2018

Activation/ROM work
Single Arm Upright Row x 10/side x2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20/30 seconds/side x 2

Gymnastics
A. HS Walk; Max distance in 3 minutes
B. EMOM x 12
1 — Strict Defecit HSPUs x 1-2 reps –play with heights here
2 — Circular Scap Pull-ups x 4-5 each direction (slow and controlled here)
3 — Weighted Sorenson Hold x 15-20 seconds

Assistance
2 rounds, not for time of:
Goblet Kossack Squats x 10/side
Single Arm OH Carry x 100ft/side

Conditioning
500m row @ your best 2k pace
rest 90 seconds
x3
rest 3 minutes
x3

June 1st, 2018

**continuing with the de-load week
Gymnastics
**during warm up complete 10 banded face pulls + 10 scap push-ups + 10 scap pull-ups x 2 rounds
A. Jefferson Curl x 7 reps x 3 sets @4141
B1. Strict Ring Pull-ups x 3.2.1 w/3-second hold at top x 3 sets
B2. Ring Support Hold x 20 seconds x 3
C1. Weighted Hollow Hold x 15 seconds x 3
C2. Weighted Arch Hold x 15 seconds x 3

Barbell
A. Snatch; 50%x2; 60%x2; 70%x2x2; 75%x2x2
B. Back Squat; 1 rep w/3-second pause + 2 fast reps @70% x 4 sets

Conditioning
“Elizabeth”
21-15-9
Power Cleans @135/95
Ring Dips

Optional AM or PM
40 minute Assault Bike @steady

May 30th, 2018

A. 1 and 1/4 Front Squat; 2 reps OTM x 8 minutes @ 50-60% of FS
B. Behind the Neck Snatch Grip Strict Press x10x3
C1. Single Leg RDL w/ 2 KBs or DBs x 6/leg x 3 sets @3011
C2. Landmine Row x 8/side @2020 x 3 sets
+
Class workout
4 minute amrap:
10 Push Presses @115/75
10 Burpees Over the Barbell

Rest 4 minutes, then…

4 minute amrap:
10 Toes to Bar
10 Box Jumps (24/20″)