Sunday 2-5-17
Skill & Strength:
7-10 sets...
1 push press + 2 Front Squats + 1 Squat Jerk
Conditioning:
2 sets...
Run 400 meters
Row 1000 meters
Run 400 meters (5-7% incline)
Saturday 2-4-17
Skill & Strength:
3 sets; not-for-time:
50' DBL OH KB walk
50' DBL KB Farmers Carry
50' Bear Crawl
Conditioning:
Every 4:00 X 5 cycles
50 steps Lunges
40 Situps
30 push-ups
20 Pullups
Friday 2-3-17
Mobility:
Hip Flexor, Calves, Forarm
Skill & Strength: (Gymnastics)
Dips (Ring or stationary)
3-4 x 7-12 reps (unborken or weighted)
Toes-2-Bar
3-4 x Max reps
Pistols
4-5 x 5-7 reps
Conditioning:
5 rounds for time...
24 Swings
20 steps Lunges - DBs at side
16 Ring Dips
Endurance:
Pick a mode:
Swim, Bike, Run, Row
5 sets of:
6:00 ON, 1:30 OFF
Olympic Lifting Technique: (clean and jerk)
5-7 sets:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Thursday 2-2-17
Mobility:
Chest, Hips, Adductor
Skill & Strength: (Upper body emphasis)
Cable or DB Flys
3-4 x 10-12 reps
Alt DB or KB SOTS Press
3-4 x 7-10 reps each side
(SA) DB Row (Knee on bench)
3-4 x 10-15 reps each side
Conditioning:
AMRAP: 17 minutes
Run 400 meters
15 Push Jerks - 115/75 lbs
15 Toes-2-Bar
Endurance:
Rest Day
Olympic Lifting Technique: (Clean and Jerk accessory)
Halting Clean Deadlifts (pause for 2 seconds: just off floor, Hang, Power, and full extension position)
4-5 x 3-5 reps
1 Power Clean + 1 Hang Power Clean + 3 Front Squats
4-5 x 3-5 reps (light weight but consistent fast footwork is the goal)
Wednesday 2-1-17
Mobility:
Midback, Piriformis, Hamstrings
Skill & Strength: (Midline emphasis)
(SA) DB Snatch
3-4 x 7-10 each side
BB Rollouts
3-4 x 7-10 reps
Coosak Squat
3-4 x 8-10 each leg
Conditioning:
For time:
50 Wall Ball - 20/14 lbs
25 Box Jumps
40 Wall Ball
20 Box Jumps
30 Wall Ball
15 Box Jumps
Then,
100 Abmat Situps
Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance
5:00 ON, 2:30 OFF
6:00 ON, 3:00 OFF
7:00 ON.
Olympic Lifting Technique:
Rest Day
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