Tuesday 4-5-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Handstand Pushups/holds

2-3 x 7-10 reps or 30-45 second holds

Cable Chops

2-3 x 10-15 reps each side

Then,

Back Squat

6 reps @60%

5 reps @ 70%

4 reps @ 75%

2 x 3 reps @ 80%

Conditioning:

4 cycles:

4:00 ON, 1:00 OFF

5 Hang Power Clean + OH - 115/75 lbs

10 steps Lunges – 115/75 lbs

15 Swings – 70/53 lbs

20 Situps

30 Double Udner

*restart where you left off

Endurance:

Rest Day 

Olympic Lifting Training:

Bent-Over-Row (Snatch Grip)

5 x 3 reps

BB Rollout

5 x 5 reps

Monday 4-4-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Farmers Carry (use heavy DBs or KBs)

2-3 x 100 meters (1:00 recovery)

Landmines

2-3 x 8-12 reps each side

Step-up

3-4 x 6-10 reps each side

Conditioning:

3 Rounds: 17:00 cap

30-60-30 Shuttle Run

20 KB Snatches (10L/10R) – 53/35 lbs

15 Pullups

10 Burpees

Endurance:

Pick ONE mode and perform:

Swim

3 x 5:00 (2:00 OFF)

Bike

3 x 7:00 (2:00 OFF)

Run

3 x 5:00 (2:00 OFF)

Row

3 x 5:00 (2:00 OFF)

Olympic Lifting Texhnique:

5-7 sets of:

1 Snatch Balance + 2 OHS

Monday Motivation

Sunday 4-3-16

Recovery Day:

Relax and recharge physically, mentally, and emotionally.

Get ready for another week of hard work.

Saturday 4-2-16

Skill & Strength

3 rounds:

100 meters Waiter Walks w/ KBs

10-15 face down snow angels

Conditioning

6 cycles:

3:30 ON, 1:30 OFF

8 Burpees

10 steps Front Rack Lunges

10 TTB

12 Swings - 53/35 lbs

Max Cals - Row

Friday 4-1-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

DB Snatch

2-3 x 10-15 reps

Windmills

2-3 x 8-12 reps each side

Single Leg Deadlift

3-4 x 10-15 reps

Conditioning:

3 Rounds…(12:00 Cap)

7 Ground-2-OH – 155/105 lbs

9 Burpees-over-Bar

12 Box Jump Overs

Endurance:

Pick a mode:

Swim, Bike, Run, Row

3 sets of:

5:00 ON, 1:00 OFF

Olympic Lifting Technique:

5 sets:

1 Push Press + 1 Squat Jerk

Monthly Inspiration: April