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Wednesday 1.17.18

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1.17.18
Wednesday
PERFORMANCE/FITNESS
A. Two Sets:
Dumbbell Bent over Rear Delt Raise x 12 reps
Single Leg Hip Bridge off Bench @2114 x 4-6/side
Scap Pullup @3030 x 3-5 reps + 10-15s hold in last rep
Spider Plank on Elbows x 30 second Amrap **Slow and Controlled here**

B. “Classic IWT”
7 Dumbell Hang Power Clean 50/35# per hand
7 Dumbell Front Squat
2 minute Row for meters (550/500m is goal per round)
Rest 2 minutes x 3 sets
-rest 3-4 minutes-
7 Dumbell Lunge Steps 50/35# per hand
7 Push Press
2 minute Assault Bike for Cals (40/30 is goal per round)
Rest 2 minutes x 3 sets

C. Decompression x 1-2 sets/ side

Tuesday 1.16.18

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1.16.18
Tuesday
PERFORMANCE/FITNESS
A. Front Squat Prep
Behind Neck Front Rack Mobility x 20 seconds Hold
Front Squat w/ Barbell Behind Neck x 3 reps
Front Squat @10s down 10s up Tempo x 2 reps
Front Squat @22X1 x 3-5 reps

B. Three Sets:
Front Squat @22X1 x 3 reps **Stay at within 70-80% today**
Rest 20 seconds
Split Stance Single Arm Row @2222 x 6-8/arm
Rest 90 seconds

C. “Simplicity is Elegance”
Four Rounds for time:
500m Row
15 Front Squat 95/65#

**Scale up Option to 135/95#**

D. Decompression x 1-2 sets/ side

Monday 1.15.18

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1.15.18
Monday
PERFORMANCE/FITNESS
A. Sumo Deadlift Prep
Sumo Deadlift to Knee w/ pause x 3 reps
Sumo Deadlift to Start Position w/ pause x 3 reps
Sumo Deadlift 10s up 10s Down x 2 reps
Sumo Deadlift @31X1 x 3-5 reps

B. Three Sets
Sumo Deadlift @31X1 x 5 reps
Rest 20 seconds
Close Grip Bench Press @30X1 x 8 reps
Rest 2 minutes

**Keep it light here, 70-80%**

C. Three Sets:
40 seconds of Double Unders or Double Under Practice
20 seconds Rest

D. “Unbroken Everything”
For Time:
40 Wall Ball 20/14#
20 Deadlift 225/155#
30 Wall Ball 20/14#
15 Deadlift 225/155#
20 Wall Ball 20/14#
10 Deadlift 225/155#
10 Wall Ball 20/14#
5 Deadlift 225/155#

E. Decompression x 1-2 sets/ side

Sunday 1.14.18

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1.14.18
Sunday
PERFORMANCE/FITNESS
A. Three Sets:
Turkish Get up x 2/arm
Quadruped Hip Extension x 15 seconds/ side

B. Four Sets:
Dumbbell Front Lunge x 5 steps
Dumbell Front Squat x 5 reps
Dumbell Reverse Lunge x 5 steps
Dumbell Romanian Deadlift x 5 reps
Rest 20 seconds
Spider Plank x 10-15/side **Slow and controlled here. Hips down the whole time**
Rest 90 seconds

C. Teams of 2 Alternate Complete Rounds
Five Sets:
10 Cals (AB, Row, or Ski)
10 Toes to bar
-immediately into-
Five Sets:
10 Cals (AB, Row, or Ski)
20 Situps

Saturday 1.13.18

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1.13.18
Saturday
PERFORMANCE/FITNESS
A. Three Sets:
Dumbell Front Rack Step up x 6-8/leg
Dumbbell Curl + Press + Tricep Extension x 10+10+10
Hi to Low Plank x 6-10 reps

B. Teams of 2, alternating 30 seconds on 30 seconds off until complete
100 Thruster 95/65#
100 Russian Kettlebell Swing 70/55#
100 Toes to Bar
100 Burpees

Friday 1.12.18

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1.12.18
Friday
PERFORMANCE
A. Clean & Jerk Prep
Behind Neck Front Squat w/ pause x 3 reps
Hip Clean x 3 reps
Clean from above knee x 3 reps
Clean from Ground x 3-5 reps

B. Clean & Jerk (1+1) – Build to a Heavy Single in 10 minutes

C. “The Open is Coming”
Complete as many rounds and reps as possible in 15 minutes
25 Kipping Pullups
50 Cal Row
100 Thruster 45/35#
50 Box Jump w/ Step down 24/20”

D. Decompression x 1-2 sets/ side

FITNESS
A. Clean & Jerk Prep
Behind Neck Front Squat w/ pause x 3 reps
Hip Clean x 3 reps
Clean from above knee x 3 reps
Clean from Ground x 3-5 reps

B. Three Sets:
MedBall Clean & Throw Cluster x 3.2.1 rest 10-15s btw clusters **Each Throw Max Effort**. **Males 14-30#/ Females 10-20#**
Rest 20 seconds
Chin over Bar Pullup Hold x Max Effort
Rest 20 seconds
Hand Over Hand Plank Walk Backs x 3-8 reps **Small chopping steps on way back. Hips low entire time**
Rest 90 seconds

C. “The Open is Coming”
Complete as many rounds and reps as possible in 15 minutes
25 Kipping Pullups or 14/10 Strict Pullups
50 Cal Row
100 Thruster
50 Box Jump w/ Step down 24/20”

D. Decompression x 1-2 sets/ side

Thursday 1.11.18

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1.11.18
Thursday
PERFORMANCE
A. Snatch Pull + Snatch Prep
Snatch Lift off w/ pause above knee x 3 Slow reps
Snatch Grip Deadlift to Pockets x 3 Slow reps
Hip Snatch Pull w/ pause in extension x 3 reps
5 second Snatch Pull w/ pause in extension x 3-5 reps

B. 5 second Snatch Pull w/ pause in extension + Snatch (1+1) – Build to a Heavy Single in 10 minutes

C. “Energizer Bunny”
Complete as many reps as possible in 8 minutes
Squat Snatch @80%

D. Decompression x 1-2 sets/ side

FITNESS
A. Snatch Pull + Snatch Prep
Snatch Lift off w/ pause above knee x 3 Slow reps
Snatch Grip Deadlift to Pockets x 3 Slow reps
Hip Snatch Pull w/ pause in extension x 3 reps
5 second Snatch Pull w/ pause in extension x 3-5 reps

B. Three Sets:
Snatch Grip Romanian Deadlift @30X1 x 6-8 reps
Rest 20 seconds
Standing Single Arm Kettlebell Bottoms up Press + Single Arm Bottoms up Carry x 6-8 +15-20ft/arm
Rest 20 seconds
Arch up + Hold in last rep x 12-15 reps + 15-20 second Hold
Rest 90 seconds

C. “Crazy 8s”
Complete as many rounds and reps as possible in 8 minutes:
8 Kettlebell Swing
8 Box Jump w/ Step down
8 Burpees

D. Decompression x 1-2 sets/ side

Wednesday 1.10.18

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1.10.18
Wednesday
PERFORMANCE/FITNESS
A. Three Sets:
Tall Kneeling Double Kettlebell Press x 10 reps
Quadruped Straight Leg Hip Extension x 20 seconds
Wide Grip Strict Pullup @3030 x 2-7 reps
Russian Twist x 15 second Amrap + Floor Knee Tucks x 45 seconds Armap

B. “Complex Cardio”
Every 4 minutes x 3 sets
4 Dumbbell Strict Press 50/35# per hand
6 Dumbbell Push Press
2 minute Row for Meters (550/500m)
Rest 3 minutes
Every 4 minutes x 3 sets
6 Front Rack Forward Lunges alternating Legs 50/35# per hand
6 Front Rack Reverse Lunges alternating Legs 50/35# per hand
2 minute Assault Bike for Cals

C. Decompression x 1-2 sets/ side

Tuesday 1.9.18

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1.9.18
Tuesday
PERFORMANCE/FITNESS
A. Front Squat Prep
Behind Neck Front Rack Mobility x 20 seconds Hold
Front Squat w/ Barbell Behind Neck x 3 reps
Front Squat @10s down 10s up Tempo x 2 reps
Front Squat @22X1 x 3-5 reps

B. Six Sets:
Front Squat @22X1 x 1 rep
Rest 20 seconds
Pulling Work
Rest 2 minutes

Pulling Work-
Sets 1,3,5 – Split Stance Single Arm Row @2222 x 6-8/arm
Sets 2,4,6 – Strict Supinated Grip CTB Pullup @51X1 x 2-5 reps

**Build to Heavy Single in Front Squat
Use 2 minute break wisely – mobility or activation work in problem areas**

C. “Leg Drive”
Ten Sets:
Heavy Back Squat x 3 reps
Row for Max Distance x 45 seconds
Rest 60 seconds btw sets

D. Decompression x 1-2 sets/ side

Monday 1.8.18

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1.8.18
Monday
PERFORMANCE/FITNESS
A. Sumo Deadlift Prep
Sumo Deadlift to Knee w/ pause x 3 reps
Sumo Deadlift to Start Position w/ pause x 3 reps
Sumo Deadlift 10s up 10s Down x 2 reps
Sumo Deadlift @31X1 x 3-5 reps

B. Six Sets:
Sumo Deadlift @31X1 x 2 reps
Rest 20 seconds
Close Grip Bench Press @30X1 x 5 reps
Rest 2 minutes

**Heavy Day –
Build to Heavy Double in Sumo Deadlift in 6 sets.
Build to Tough 5 Rep in Close Grip Bench
Use 2 minute break wisely – mobility or activation work in problem areas**

C. Three Sets:
40 seconds of Double Unders or Double Under Practice
20 seconds Rest

D. “Back Breaker”
For time:
5.4.3.2.1.
Deadlift 275/185#
Strict Deficit Handstand Pushup 3/2”

E. Decompression x 1-2 sets/ side