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Tuesday 6.6.17

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PERFORMANCE
A. Snatch Prep
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. 10 minutes to build to Heavy Single-
Snatch Pull w/ pause in extension + Snatch from above knee + OHS w/ pause at bottom position x 1 reps
C. Partners alternate full rounds to complete 5 Rounds each of:
18 Air Squat
12/8 Cal Assault Bike
6 Deadlift 275/185#
FITNESS
A. Snatch Prep
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. Three Sets:
Barbell Romanian Deadlift @32X1 x 6 reps
rest 20 seconds
Single arm Dumbbell Bench Press @30X1 x 8/arm
rest 20 seconds
Sled Push @grinder weight x 50ft
rest 75-90 seconds
C. Partners alternate full rounds to complete 5 Rounds each of:
18 Air Squat
12/8 Cal Assault Bike
6 Deadlift 275/185#

Monday 6.5.17

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PERFORMANCE/FITNESS
A. Back Squat Prep
Bar on Top of knees Ankle Stretch x 30s
ARE Squat x 5/ per position Heels, Flat, Toes Elevated
Squat hold w/ Knee Drive out x 10s on 10s off x 2 sets
Squat Prep x 3 minutes
B. 8 minutes to Build to Heavy Single
Front Squat w/ 3s pause at Bottom x 1
C. 6 Minutes to Build to Heavy Triple
Back Squat @30X1 x 3 reps
D. Complete as many rounds & reps as possible in 3 minutes:
Strict Pullup @3030
rest 1 minute
15.12.9
Front Squat 135/95# from floor
Burpees over Bar

Sunday 6.4.17

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PERFORMANCE/FITNESS
Foam Roll x 5 minutes
Ankle Stretch against wall x 10 per postion
+
30:30 x 3 Air Squat
30:30 x 3 Pushups
+
Gymnasty Work
2 Rounds
Wall Climb w/ pause at highest point x 7
Arch up x 15-25
+
2 Rounds
Strict Pullup/ Chin over Bar Hold/ Flexed Hang x Max Effort
V up x 15-25
+
Every 6 minutes x 5 sets 30 minutes
6 Single Arm Overhead Dumbbell Walking Lunges
12 Jumping Lunges AFAP
24 Single Leg Rope Skips
36s Run Sprint

Friday 6.2.17

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PERFORMANCE
A. Clean Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Shrug x 3 reps
Hip Clean Hi Pull x 3 reps
Front Squat w/ pause at bottom x 3 reps
Hip Clean x 3 reps
Clean from above knee w/ pause x 4-8 reps
B.  15 minutes of Work –
Clean Pull w/ pause in extension + Clean from above knee + Front Squat w/ pause at bottom position x 2 reps
C. For Time:
21 Thruster 115/75#
1000m Run
rest 2 minutes
15 Thruster 115/75#
750m Run
rest 90 seconds
9 Thruster 115/75#
500m Run
FITNESS
A. Clean Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Shrug x 3 reps
Hip Clean Hi Pull x 3 reps
Front Squat w/ pause at bottom x 3 reps
Hip Clean x 3 reps
Clean from above knee w/ pause x 4-8 reps
B. Five Sets:
Deadlift Cluster @50X1 x 3.2.1.
rest 20 seconds
Turkish Get up 2/arm
rest 90 seconds
C.  For Time:
21 Thruster 115/75#
1000m Run
rest 2 minutes
15 Thruster 115/75#
750m Run
rest 90 seconds
9 Thruster 115/75#
500m Run

Thursday 6.1.17

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PERFORMANCE
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. Five Sets:
Power Jerk
rest 20 seconds
Double Kettlebell Bent over Row @3030 x 6-8 reps
rest 90 seconds
Sets 1-3 Power Jerk x 3 reps. Sets 4-5 x 2 reps
C. Four Sets:
Complete as many rounds & reps as possible in 3 minute of:
3 Toes to Bar
5 Dumbell Strict Press 40/25#
7 Burpees
rest 2 minutes btw sets
FITNESS
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. Five Sets:
Strict Press
rest 20 seconds
Double Kettlebell Bent over Row @3030 x 6-8 reps
rest 90 seconds
Sets 1-3 Strict Press x 3 reps. Sets 4-5 x 2 reps
C. Four Sets:
Complete as many rounds & reps as possible in 3 minute of:
3 Toes to Bar
5 Dumbell Strict Press
7 Burpees
rest 2 minutes btw sets

Wednesday 5.31.17

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PERFORMANCE
A. Snatch Prep – Performance- Barbell Fitness – Barbell or PVC
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. 15 minutes of Work –
Snatch Pull w/ pause in extension + Snatch from above knee + OHS w/ pause at bottom position x 2 reps
C. Complete as many rounds and reps as possible in 15 minutes:
15 Russian Kettlebell Swing 70/55#
15 Box Jump w/ step down 24/20”
15/12 Cal Row
FITNESS
A. Snatch Prep – Performance- Barbell Fitness – Barbellor PVC
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. Four Sets:
Barbell Romanian Deadlift @32X1 x 6 reps
rest 20 seconds
Single arm Dumbbell Bench Press @30X1 x 8/arm
rest 20 seconds
Sled Push @grinder weight x 50ft
rest 75-90 seconds
C.  Complete as many rounds and reps as possible in 15 minutes:
15 Russian Kettlebell Swing
15 Box Jump w/ step down
15/12 Cal Row

Tuesday 5.30.17

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PERFORMANCE/FITNESS
A. Back Squat Prep
Bar on Top of knees Ankle Stretch x 30s
ARE Squat x 5/ per position Heels, Flat, Toes Elevated
Squat hold w/ Knee Drive out x 10s on 10s off x 2 sets
Squat Prep x 3 minutes
B. Three Sets:
Front Squat w/ 3s pause at bottom x 1 rep
rest 20 seconds
Legless Rope Climb x 1
rest 90 seconds
Scaling options for Upper Body Pulling
  1. Rope Climb w/ legs
  2. Towel Pullup @3030 x 2-3 reps
  3. Strict Pullup @3030 x 2-3 reps
C. Three Sets:
Back Squat @30X1 x 3 reps
rest 20 seconds
Toes to Rings @30X1 x 5 reps
rest 90 seconds
D.  Every 5 minutes x 3 sets
600m Run
15 Front Squat 135/95#

Sunday 5.28.17

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PERFORMANCE/FITNESS
Warmup
Ankle Mob against Wall
Squat Mob Against Wall
Partner Shoulder Stretch
PVC Pass Through x 20
+
OHS w/ 3s pause at bottom – 3 x 5
+
2 Sets –
V up x 20
Arch up x 20
Flexed Hang or Pullup Hold  – 2 x 10-15s
+
Every minute on the Minute x 24 minutes
Minute 1 – Double Kettlebell Front Squat x 6 reps  + 30s Plank on Elbows
Minute 2 – 10 Burpees
Minute 3 – 3-5 Strict pullups
x 8 rounds

Saturday 5.27.17

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PERFORMANCE/FITNESS
A. Three Sets:
Toes to Rings x 8 reps *3s/ lower in each rep*
Single Arm Overhead Carry x 50ft/arm
Dumbell Hammer Curl @41X1 x 10 reps
B. In Teams of two, alternating each movement, complete ten rounds for time of:
10 Overhead Squats 115/75#
10 Burpee Box Jump or Step overs 24/20”
400m Run
P1 – OHS
P2 – BBJ
P1 – Runs etc…..