Thursday 7-6-17

Mobility:

Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis)

Alt DB Incline Bench Press

2-3 x 5-7 reps each side

(SA) DB Bench Reverse Fly

2-3 x 8-10 reps each side 

(SA) DB Deadlifts

2-3 x 6-10 reps each side 

Conditioning:

5 rounds:

7 Clean and Jerks - 135/95 lbs

12 Toes-2-Bar

Bike 15 Cals or Run 300 meters (.19 miles)

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 7-5-17

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:

20 Burpee Pull-ups

Then,

10 rounds:

10 Thrusters - 65/45 lbs

30 Double Unders (50 single)

Then,

20 Burpee pull-ups

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 7-4-17

Happy Fourth of July

Conditioning:

"1776"

30 minute AMRAP:

Row 1000 meters

70' Farmers Carry (use KBs or DBs) - 70/50 lbs

70 Sit-ups

6 Curtis P - 115/75 lbs

*1 Curtis P = 1 power clean + 1 BB Lunge L + 1 BB Lunge R + 1 Shoulder-2-OH

Monday 7-3-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB Step-ups

2-3 x 8-12 reps each side

(SA) Alt. KB Swings

2-3 x 8-12 reps each side

Back Squats

3-4 x 5-7

Conditioning:

5 rounds:

7 Hang Power Snatch - 95/65 lbs

7 Overhead Squats - 95/65 lbs

7 Pull-ups

7 Burpee-over-bar

Endurance:

Pick ONE mode and perform...

Swim 

3x 4:00 ON, 1:00 OFF

Bike 

3 x 5:00 ON, 1:00 OFF 

Run 

3 x 4:00 ON, 1:00 OFF

Row 

3 x 4:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)

Snatch Balance

3-5 x 3-4 reps 

Pause Snatch Pull (pause just off floor, hang, power, then stand)

3-5 x 2-3 reps

Sunday 7-2-17

Skill & Strength:

3 sets of:

50' Farmers Carry

50' (SA) Overhead carry - each arm

15 windmills each side

Conditioning:

4 rounds:

12 Thrusters - 95/65 lbs

12 Toes-2-Bar

Saturday 7-1-17

Skill & Strength:

EMOM: 9 minutes

3 Power Clean + 2 Front Squats + 1 Shoulder-2-OH

Conditioning:

For time...

Run 800 meters

Then,

5 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

Friday 6-30-17

Mobility:

Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)

Dips

2-3 x 3-7 reps (use weight if needed)

1 complex = 2 Knees-2-Elbow + 2 Toes-2-Bar + 1 pull-ups

2-3 x 3-7 complexes

Candlestick Rolls

3-4 x 5-10 reps 

Conditioning:

Row 20 Cals

20 Swings - 53/35 lbs

20 Jumping Lunges

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