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Tuesday 9.19.17

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9.19.17
Tuesday
PERFORMANCE
A. Hang Clean Prep
Front Squat w/ pause x 3 reps **Reinforce Catch Position**
Hip Muscle Clean x 3 reps **Reinforce Bar Path**
Hip Clean x 3 reps **Reinforce Speed under bar**
Clean from Mid Thigh x 3 reps **Reinforce Loading of Hamstrings**
Clean from above knee x 3 reps **Reinforce Patience to Hip **

B. Hang Clean + Front Squat (1+1) 10 minutes of work
Experienced – 6-8 sets
Novice – 8-10 sets

C. Six Sets
Front Squat off Rack x 2-3 Heavy Reps
rest 10s
Burpee Box Jump over 20/16” x 20 seconds Amrap
rest 10 seconds
Ring Row Hold (Chest to Rings) x 12-20 seconds
rest 10 seconds
Assaut Bike Sprint x 20 seconds
rest 60 – 75 seconds

FITNESS
A. Hang Clean Prep
Front Squat w/ pause x 3 reps
Hip Muscle Clean x 3 reps
Hip Clean x 3 reps
Clean from Mid Thigh x 3 reps
Clean from above knee x 3 reps

B. Three Sets
Double Kettlebell Clean + Front Squat (1+1) x 5 reps
rest 15-20 seconds
Single Arm Dumbbell Row @3030 x 6-8/arm
rest 15- 20 seconds
Deadbug x 5/side – Hold last rep for 10s per side
rest 60-90 seconds

C. Six Sets
Front Squat off Rack x 2-3 Heavy Reps
rest 10s
Burpee Box Jump over 20/16” x 20 seconds Amrap
rest 10 seconds
Ring Row Hold (Chest to Rings) x 12-20 seconds
rest 10 seconds
Assaut Bike Sprint x 20 seconds
rest 60 – 75 seconds

Monday 9.18.17

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9.18.17
Monday
PERFORMANCE
A. Snatch lift off + Snatch Prep:
Snatch Grip Single Leg RDL to above knee x 3 on 3rd rep lower to start position
Snatch lift off w/ pause above knee x 3 reps
Snatch Grip Deadlift to Hip/Pocket x 3 reps
Hip Hi Pull x 3 reps
Snatch Hi Pull x 3 reps

B. Snatch lift off w/ pause above knee + Snatch (1+1) x 10 minutes of work
Experienced – 6-8 sets
Novice – 8-10 sets

C. Three Rounds for time:
400m Run
30 Russian Twist per side
20 Dumbbell Snatch 50/35# Alternating arms

FITNESS
A. Snatch lift off + Snatch Prep:
Snatch Grip Single Leg RDL to above knee x 3 on 3rd rep lower to start position
Snatch lift off w/ pause above knee x 3 reps
Snatch Grip Deadlift to Hip/Pocket x 3 reps
Hip Hi Pull x 3 reps
Snatch Hi Pull x 3 reps

B. Three Sets:
Snatch lift off + Snatch Hi Pull (1+1) x 2 reps **Perform as singles build to Heavy Complex**
rest 30 seconds
Stomach to Wall Handstand Hold x 20-40 seconds **Position is key focus here**
rest 60-90 seconds

C. Three Rounds for time:
400m Run
30 Russian Twist per side
20 Dumbbell Snatch 50/35# Alternating arms

Sunday

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PERFORMANCE/FITNESS
A. Gymnastics –
Inchworm x 5 reps
+
Three Sets:
Bar Hang Hold x 30-60s **Scale up Option Single arm**
Handstand Pushup Negatives (3-5s negative in each rep) x 2-5 reps
Back of Palms Pushup to fist at top x 2-6 reps **Scale to Knee Pushup if necessary**

B. Midline Work
Two Sets
Hollow Hold x 10s
Arch up x 20 reps
Toe Touch x 30 reps
Russian Twist x 40/side
Plank on Elbows x 50 seconds

C. Every 8 minutes x 4 sets (32 minutes)
Row 500/400m
Run 400m or 30/20 Assault Bike
15 Burpee Box Jump overs
15 Ring Rows

Rounds should take no more the 6:30 Scale as needed

Saturday

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PERFORMANCE/FITNESS
A. Three Sets
Lateral Step up x 5/leg
Single Arm Ring Row @2222 x 4-6/arm
Crawl x 10 steps Forward + 10 Steps backward **Slow controlled here, focus on knees staying 1 inch off ground entire time, and hips not rocking**

B. Every minute on the minute x 30 minutes
Minute 1 – Assault Bike for Max Cals x 40 seconds
Minute 2 – Dumbbell Reverse Lunge alternating legs x 20 seconds **Heavy**
Minute 3 – Sled Push @ 90/45# on Top x 40 seconds
Minute 4 – Stomach to Wall Handstand Hold x 30 seconds
Minute 5 – Hollow Hold x 20 seconds + Arch up Hold x 20 seconds
Minute 6 – Rest
x 5 sets

Friday

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PERFORMANCE
A. Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch (Hip, Above knee, ground) x 2 reps
Snatch x 3-5 reps

B. Snatch – 15 minutes to build to 1RM

C. Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters 135/95#
20 Pullups
20 Burpees over Barbell

FITNESS
A. Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch (Hip, Above knee, ground) x 2 reps
Snatch x 3-5 reps

B. Four Sets:
Heavy Russian Kettlebell Swing x 7.7.7 rest 10-15s btw clusters
rest 10 seconds
Pushup into full protraction in finish w/ full retraction at bottom w/ hold x 4-8 controlled perfect reps
rest 20 seconds
Turkish Get up x 1/arm **Slow and controlled reps here**
rest 60 seconds

C. Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters
20 Ring rows or 12/9 Strict Pullups
20 Burpees

Thursday

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PERFORMANCE/FITNESS
A. Deadlift Prep
Barbell Good Morning x 5 reps
Single Leg Romanian Deadlift x 3/leg
Barbell Romanian Deadlift to above knee w/ pause x 3 reps
Deadlift @10s up 10s down x 2 reps
Deadlift x 3-5 reps

B. Deadlift @20X1 – 15 minutes to build to 8RM
**In btw first 3-4 sets perform Double Dumbell Push Press x 8 reps**

C. Five Rounds for Time:
30 Double unders or 90 Single Unders
20 Kettlebell Swings 55/35#
10 Pushups

**Scale up option to HSPU, Scale reps if needed to complete inside of 20 seconds,**

Wednesday

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PERFORMANCE/FITNESS
A. Three Sets:
Bottom of Dip hold x 15-30 seconds
Chest to Bar Hold x 15 -30 seconds
Double Kettlebell Front Rack Hold x 100ft

**Scaling options
Bottom of Dip Hold – Pushup Hold, Pushup off Box Hold
Chest to Bar Hold – Chin over Bar Hold, Flexed Arm Hang Hold ***

B. “IWT”
10 Dumbbell or Kettlebell Bench Press w/ Glute Bridge off Medball
2 minute Row (20s Hard, 10s Easy x 4)
rest 2 minutes x 3 sets
– rest 4 minutes –
10s Jumping Lunges
12 Double Dumbbell Romanian Deadlifts
10s Jumping Lunges
90 second Run @90% (300 – 400m Depending on ability)
rest 2 minute x 3 sets

Tuesday

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PERFORMANCE/FITNESS
A. Front Squat Prep
Air Squat knee push out at bottom x 5 push outs/leg
Behind Neck Front Rack Mobility x 20-30s hold
Front Squat w/ Barbell Behind neck w/ pause x 3 reps
Full Grip Front Squat w/ pause at bottom x 3 reps
Front Squat @10s down 10s up x 2 reps
Front Squat x 3-5 reps

B. Front Squat w/ 3s pause in first rep only – 15 minutes to build to 5RM
**In btw first 3-4 sets perform Wide Grip Barbell Bent over Row x 10-12 reps **

C. “Legs En Fuego”
Two Rounds for time:
30/20 Cal AB
20 Goblet Squat 70/55#

Monday

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PERFORMANCE
A. Clean & Jerk Prep
Front Squat x 3 reps
Tall Muscle Clean x 3 reps
3 Position Clean (Hip, Above knee, Ground) x 2 reps
Jerk Dip Hold x 3 reps
Press in Split x 3 reps
Split Jerk x 3 reps

B. Clean & Jerk – 15 minutes to build to 1RM

C. “Grace”
30 Clean & Jerks for Time 135/95#

FITNESS
A. Clean & Jerk Prep
Front Squat x 3 reps
Tall Muscle Clean x 3 reps
3 Position Clean (Hip, Above knee, Ground) x 2 reps
Jerk Dip Hold x 3 reps
Press in Split x 3 reps
Split Jerk x 3 reps

B. Four Sets:
Clean Grip Romanian Deadlift @30X1 x 5 reps **Build to 5RM**
rest 10 seconds
Dumbell Press in Split x 5/ per leg
rest 20 seconds
Reverse Crunch x 10-15 reps **Low back on ground in extended position**
rest 60 seconds

C. For time:
30 Dumbbell Manmakers

(Pushup + Row L + Row R + Burpee Up+ Power Clean + Push Press = 1)

Sunday 9.10.17

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9.10.17
Sunday
PERFORMANCE/FITNESS
A. Gymnastics –
Inchworm x 7 reps
+
Three Sets:
Bar Hang Hold x 30-60s **Scale up Option Single arm**
Handstand Pushup Negatives (3-5s negative in each rep) x 2-5 reps
Back of Palms Pushup to fist at top x 2-6 reps **Scale to Knee Pushup if necessary**

B. Midline Work
Two Sets
Hollow Hold x 10s
Arch up x 20 reps
Toe Touch x 30 reps
Russian Twist x 40/side
Plank on Elbows x 50 seconds

C. Every minute on the minute x 24 minutes
Minute 1 – 15/10 Cal AB or 200/150m Row
Minute 2 – 15 Kettlebell Swings
Minute 3 – DB Lateral Box Step overs x 20s Amrap
Minute 4 – 30 seconds FLR on Rings or Hands
x 6 sets