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Friday 9.29.17

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9.29.17
Friday
PERFORMANCE/FITNESS
A. Back Squat Prep
Squat Hold w/o Barbell x 2 minutes
Feet Together Squat x 3 reps **Ankle Mobility**
Sumo Stance Squat x 3 reps **Glute Activation**
Back Squat x 5 reps

B. Back Squat – Build to a 10RM in 15 minutes
in btw first 3 sets perform Dumbell Renegade Row w/ pause at top + 3s lower in each rep x 5-7/side

C. Performance
For time:
21.15.9
Pullup
Power Snatch 65/45#
Thruster 65/45#

Fitness
For Time:
21.15.9
Ring Row
Single Arm DB Power Snatch alternating Arms
Dumbbell Thruster

**Scale Options for Pullups
Scale Reps 21s =50 s 15s = 40s 9s =30s***

Thursday 9.28.17

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9.28.17
Thursday
PERFORMANCE
A. Split Jerk Prep
Behind Neck Front Rack Mobility x 15-20s/side **Reinforce Elbow Position for Jerk**
Strict Press x 3 reps **Reinforce Bar Path**
Dip Hold x 3 reps **Reinforce Vertical Torso**
Push Press w/ pause in Dip x 3 reps **Reinforce Hip Extension**
Split Jerk w/ pause in Dip x 3 reps **Reinforce Catch Position of Jerk**

B. Split Jerk w/ pause in Dip of first rep – 15 minutes to build to Heavy Double for this cycle

C. For time:
1000/800m Row Buy in
– immediately into –
Three Rounds for time:
10 Shoulder to Overhead 155/105#
20 Box Jump w/ Step down 24/20”
30 Kettlebell Swings 55/35#
– immediately into –
3 minute Amrap Toes to Bar

FITNESS
A. Split Jerk Prep
Behind Neck Front Rack Mobility x 15-20s/side **Reinforce Elbow Position for Jerk**
Strict Press x 3 reps **Reinforce Bar Path**
Dip Hold x 3 reps **Reinforce Vertical Torso**
Push Press w/ pause in Dip x 3 reps **Reinforce Hip Extension**
Split Jerk w/ pause in Dip x 3 reps **Reinforce Catch Position of Jerk**

B. Four Sets:
Push Press w/ pause in dip of first rep only x 3 reps **Build to Heavy Triple for this cycle**
rest 10-15 seconds
Single Leg Romanian Deadlift x 4-8/leg
rest 10-15 seconds
Single Leg Plank x 20-30 seconds / side
rest 60-90 seconds

C. For time:
1000/800m Row Buy in
– immediately into –
Three Rounds for time:
10 Dumbbell Push Press
20 Box Jump w/ Step down
30 Kettlebell Swings
– immediately into –
3 minute Amrap Toes to Bar

Wednesday 9.27.17

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9.27.17
Wednesday
PERFORMANCE/FITNESS
A. Three Sets:
Support on Rings x 10-25 seconds
Scap Pullup + Pull to 90 degrees (1+1) x 3-5 reps
Single Leg Wall Squat x 20-30s/ side **Leg Fully extended during hold**

**Goal for this week is improve in the following areas
Quality of Movement
Top Range of Time or Rep scheme

B. Every 4 minutes x 4 sets (16 minutes)
12 Double Russian Kettlebell Swings
2 minute Run @90% (300-500m Depending on Ability)
rest 3 minutes
Every 4 minutes x 4 sets (16 minutes)
16 Overhead Plate Lunges 45/35#
2 minute Assault Bike (20s Hard 10s Easy x 4, Goal is 40/30 Cals)

**Rounds should not go more than 2:30-2:40**

Tuesday 9.26.17

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9.26.17
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) – 15 minutes to build to Heavy Complex for this Cycle

C. Every 3 minutes x 8 sets (24 minutes)
2 Heavy Front Squats from Rack
3 Squat Jumps for Max height
30 second Sprint (Sled, AB, or Run)

**Keep building on Front Squat if possible**

 

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. Four Sets
Double Kettlebell Clean + Front Squat (1+1) x 5 reps **Build up to a tough 5 Reps today**
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. Every 3 minutes x 8 sets (24 minutes)
2 Heavy Front Squats from Rack
3 Squat Jumps for Max height
30 second Sprint (Sled, AB, or Run)

**Keep building on Front Squat if possible**

Monday 9.25.17

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9.25.17
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 + Snatch (1+1) – 15 minutes to build to Heavy Complex for this Cycle

C. Complete as many rounds and reps as possible in 18 minutes
6 Dumbbell Step ups alternating legs 50/35# per hand 24/20”
3 Dumbbell L Press 50/35# per hand
1 Legless Rope Climb

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. Five 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
rest 60-90 seconds

C. Complete as many rounds and reps as possible in 18 minutes
6 Dumbbell Step ups alternating legs
3 Dumbbell L Press
1 Legless Rope Climb

**Scale Options for Rope Climbs
Rope Climb w/ legs x 1 rep
Strict Supinated Grip Pullup x 4/3 reps**

Sunday 9.24.17

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9.24.17
Sunday
PERFORMANCE/FITNESS
A. Gymnastics –
12 minutes to choose 1 movement per category to complete 3-4 sets of each
Upper Body Push
Strict Handstand Pushup or Handstand Pushup Variation x 3-7 reps
Ring Dip or All Dip Variations x 4-8 reps
Ring Pushup or any Pushup Variation x 5-10 reps

Upper Body Pull
Legless Rope Climb x 1 rep
Rope Climb w/ legs x 2 reps
Ring Pullup @33X1 x 2-5 reps
Weighted Pullup x 1-5 reps
Strict Pullup x 3-7 reps

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. In teams of two, with partners alternating full rounds, complete as many reps and rounds as possible in 10 minutes
5 Strict Pullups
10 Goblet Squats
rest 5 minutes
In teams of two, with partners alternating full rounds, complete as many reps and rounds as possible in 10 minutes
250 Meter Row
6 DB Burpee Step overs

Saturday 9.23.17

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9.23.17
Saturday
PERFORMANCE/FITNESS
A. Three Sets:
Plate Front Raise x 10-15 reps
Dumbell Reverse Lunge x 6/leg alternate legs
Side Plank x 30 seconds / side

B. Teams of 2, break up as you see fit
Complete as many rounds and reps as possible in 20 minutes:
5 Rope Climbs
50 Cal Row
100 Double unders

***Scaling Options
Rope Climbs – 10 Strict Pullups
Double Unders – 250 Single Unders****

Friday 9.22.17

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9.22.17
Friday
PERFORMANCE/FITNESS
A. Back Squat Prep
Squat Hold w/o Barbell x 2 minutes
Feet Together Squat x 3 reps **Ankle Mobility**
Sumo Stance Squat x 3 reps **Glute Activation**
Back Squat x 5 reps

B. Three Sets:
Back Squat x 10 reps
rest 30 seconds
Dumbell Renegade Row w/ pause at top + 3s lower in each rep x 5-7/side
rest 90 seconds

C. For Time:
27.21.15.9
Wall Ball 20/14#
Med Ball Sit up

Thursday 9.21.17

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9.21.17
Thursday
PERFORMANCE
A. Split Jerk Prep
Behind Neck Front Rack Mobility x 15-20s/side **Reinforce Elbow Position for Jerk**
Strict Press x 3 reps **Reinforce Bar Path**
Dip Hold x 3 reps **Reinforce Vertical Torso**
Push Press w/ pause in Dip x 3 reps **Reinforce Hip Extension**
Split Jerk w/ pause in Dip x 3 reps **Reinforce Catch Position of Jerk**

B. Split Jerk w/ pause in Dip of first rep x 2 reps x 10 minutes of work
Experienced – 6-8 sets
Novice – 8-10 sets

C. Complete as many rounds and reps as possible in 15 minutes:
50 Burpees Buy in
then amrap the following:
10 Kettlebell Deadlift 70/55#
15 Pushups
20 Air Squats

 

FITNESS
A. Split Jerk Prep
Behind Neck Front Rack Mobility x 15-20s/side **Reinforce Elbow Position for Jerk**
Strict Press x 3 reps **Reinforce Bar Path**
Dip Hold x 3 reps **Reinforce Vertical Torso**
Push Press w/ pause in Dip x 3 reps **Reinforce Hip Extension**
Split Jerk w/ pause in Dip x 3 reps **Reinforce Catch Position of Jerk**

B. Three Sets:
Push Press w/ pause in dip of first rep only x 4 reps
rest 10-15 seconds
Single Leg Romanian Deadlift x 4-6/leg
rest 10-15 seconds
Single Leg Plank x 20-30 seconds / side
rest 60-90 seconds

C. Complete as many rounds and reps as possible in 15 minutes:
50 Burpees Buy in
then amrap the following:
10 Kettlebell Deadlift
15 Pushups
20 Air Squats

**Scale Pushups to a number that can be done in 2-3 quick sets**

Wednesday 9.20.17

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9.20.17
Wednesday
PERFORMANCE/FITNESS
A. Three Sets:
Support on Rings x 10-25 seconds
Scap Pullup + Pull to 90 degrees (1+1) x 3-5 reps
Single Leg Wall Squat x 20-30s/ side **Leg Fully extended during hold**

B. Complete as many rounds and reps as possible in 7 minutes:
3/2 Wall Walk
6 Renegade Rows (L+R =1)
9 Arch ups
12 second Double Kettlebell Front Rack Carry 55/35# per hand
rest 3 minutes
Every 4 minutes x 4 sets
10/8 Cals AB @ Moderate Effort
12 Kettlebell Swing to Eye Level 70/55# **Above head if OH position allows**
20/15 Cals on AB @Hard Effort