Friday 2-24-17

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength: (Gymnastics)

Strict Pull-ups

3-4 x 7-12 reps (unborken or weighted) 

Handstand Push-ups

3-4 x Max reps

(SL) Box Jumps

4-5 x 5-7 reps

Conditioning:

From Crossfit open workout 17.1

For time: 20:00 cap

10 (SA) alt DB Snatch - 50/35 lbs

15 Burpee Box Jump Over

20 (SA) alt DB Snatch

15 Burpee Box Jump Over

30 (SA) alt DB Snatch

15 Burpee Box Jump Over

40 (SA) alt DB Snatch

15 Burpee Box Jump Over

50 (SA) alt DB Snatch

15 Burpee Box Jump Over

Endurance:

Pick a mode:

Swim, Bike, Run, Row

4 sets of:

6:00 ON, 1:30 OFF

Olympic Lifting Technique: (clean and jerk)

5-7 sets:

1 Squat Clean + 1 Hang Power Clean + 1 Jerk

Thursday 2-23-17

Mobility:

Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis) 

(SA) DB Row

3-4 x 10-12 reps 

Alt DB or KB SOTS Press 

3-4 x 7-10 reps each side

KB Halos

3-4 x 10-12 reps each side 

Conditioning: 

For time...

15 strict Toes-2-Bar

25 Wall Ball

35 Russian Swings - 53/35 lbs

Run 800 meters

35 Russian Swings

25 Wall Ball

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 2-22-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis)

TGU

3-4 x 2-5 each side

Hollow Rocks

3-4 x 25-30 reps

KB Figure 8s

3-4 x 20 reps (10L/10R)

Conditioning:

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

Tuesday 2-21-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

Windmills

3-4 x 12-15 reps each side

Floor Wipers

3-4 x 12-15 reps each side

Coosak Squat

3-4 x 8-10 reps each side

Conditioning:

Row 250 meters

20 alt DB Snatch - 50/35 lbs

15 Box Jump Overs

10 Toes-2-Bar

Endurance:

Rest Day

Olympic Lifting Training: (Snatch technique)

6-10 sets...(build to a heavy set)

Snatch X 1.1 (drop and reset but take no more than 10 seconds between reps)

*Pause for 2 seconds in catch position

Monday 2-20-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

(SL) OH Bulgarian Squats

3-4 x 8-12 reps each side

(SA) alt 1-arm Swings

3-4 x 7-10 reps each side

Back Squats

4-5 x 4-5 reps 

Conditioning:

AMRAP: 16 minutes

Row 20/16 Cals

15 KB SDHP - 70/53 lbs

10 Thrusters - 95/65 lbs

8 Pull-ups

Endurance:

Pick ONE mode and perform...

Swim 

5 x 3:00 ON, 1:00 OFF

Bike 

5 x 4:00 ON, 1:00 OFF

Run 

5 x 3:00 ON, 1:00 OFF

Row

5 x 3:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work) 

1 Snatch Grip Push Press + 2 OHS

3-5 x 2-3 reps

High Hang Snatch w/ pause in catch position

3-5 x 3-4 reps

Monday Motivation

Sunday 2-19-17

Skill & Strength:

7-10 sets...

2 Front Squats + 1 Squat Jerk

Conditioning:

2 sets...

Run 400 meters

Row 1000 meters

Run 400 meters (5-7% incline)