Sunday 5-7-17

Skill & Strength:

EMOM: 9 minutes

3 Power Clean + 3 Front Squats + 3 Shoulder-2-OH

Conditioning:

4 rounds:

Run 400 meters

15 box jumps

15 Swings - 53/35 lbs

Saturday 5-6-17

Skill & Strength:

3 sets; not-for-time:

50' DBL KB Farmers walk 

50' DBL DB Unbalanced 

*Carry each variation (1 hand Front Rack, 1 hand Overhead) 

50' Bear Crawl

Conditioning:

3 rounds for time..

Row 500 meters

21 Thrusters - 75/55 lbs

15 Knees-2-Elbow

9 Burpee-over-Bar

Friday 5-5-17

Mobility:

Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)

Handstand holds 

2-3 x max time (2:00 recovery)

Pike Sit-ups 

2-3 x 15-20 reps

Pistols 

3-4 x 5-7 reps 

Conditioning:

21-15-9 reps

SDHP - 115/80 lbs

Pull-ups

Then,

100 Abmat sit-ups

Endurance:

Pick a mode:

Swim, Bike, Run, Row 

10 rounds:

1:00 ON, 1:00 OFF

Max diastance

Olympic Lifting Technique: (clean and jerk) 

5-7 sets:

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Thursday 5-4-17

Mobility:

Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis)

2DB Skull Crusher

2-3 x 10-12 reps each side

2DB Plank Row

2-3 x 8-10 reps each side 

2DB Flys

2-3 x 10-12 reps each side 

Conditioning:

4 rounds for time...

Run 400 meters

10 Deadlifts - 255/165 lbs

15 Dips

Endurance:

Rest Day

Olympic Lifting Technique: (Clean and Jerk accessory)

Halting Clean Deadlifts (pause for 2 seconds: Off floor, Hang, Power, and full extension position) 

3-5 x 3-5 reps

1 Push Press + 1 Push Jerks + 1 Split Jerk

3-5 x 3-5 reps (light weight but consistent fast footwork is the goal)

Wednesday 5-3-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

TGU

2-3 x 2-5 each side

BB Rollouts

2-3 x 5-8 reps

Wall walks

2-3 x 3-6 reps

Conditioning:

4 rounds...

7 DB Push-up-Row - 45/20 lbs (1 rep = 1 push-up + 1 DB Plank Row R + 1 DB Plank Row L)

8 2DB Thrusters

9 2DB Power Cleans

10 steps Lunges

60 Double Unders

Rest 1:00

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance 

2:00 ON, 1:00 OFF

3:00 ON, 1:30 OFF

4:00 ON, 2:00 OFF

5:00 ON, 2:30 OFF 

6:00 ON.

Olympic Lifting Technique:

Rest Day

Tuesday 5-2-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

KB Figure 8

2-3 x 12-15 reps each side

BB Side Bends 

2-3 x 12-15 reps each side

Coosak Squat

3-4 x 8-10 reps each side

Conditioning:

3 rounds for time

40 cal row

30 push-ups

20 box jumps

10 SDHP - 75/55 lbs

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 5-1-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB front rack Step-up

2-3 x 8-12 reps each side

Landmines

2-3 x 7-10 reps each side

Box Squats

3-4 x 3-5

Conditioning:

4 cycles of:

15 Heavy Russian Swings - 70/53

12 steps BB Front rack Reverse Lunges - 115/75 lbs

9 Pull-ups

Rest 2:00

Endurance:

Pick ONE mode and perform...

Swim 

3 x 4:00 ON, 1:00 OFF

Bike 

3 x 6:00 ON, 1:00 OFF 

Run 

3 x 5:00 ON, 1:00 OFF

Row 

3 x 5:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)

Snatch Balance

3-5 x 3-4 reps 

Snatch Grip Dealift

3-5 x 3-4 reps