Friday 7-31-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Dips

2-3 x 10-15 reps

Then,

3 sets of...

Side Plank 30 second each side (30 sec rest)

15 Face Down Snow Angels

Then,

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

EMOM: 17 minutes

3 Hang power Clean + Press

3 front Squats

(Men 95-155 lbs, women 65-105 lbs)

Endurance:

Pick a mode: Swim, Bike, Run, Row

1 minute ladder

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 7-30-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Single Arm (SA) DB OH Press

2-3 x 8-10 reps each side

Windmills

2-3 x 12-20 reps each side

Single Leg Deadlift

3-4 x 8-10 reps

Conditioning:

4 rounds...

Run 400 meters

21 Thrusters (men 75 lbs, women 55 lbs)

12 Body Rows

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 7-29-15

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

Coosak Squats

3 x 7-10 reps each side

Conditioning:

"Weakness Wednesday"

5 sets of...

5-7 reps Goat 1: (barbell or KB movement)

5-10 reps Goat 2: (gymnastic or body weight movement)

Endurance:

For Time...

Run 1 mile

Row 2000 meters

Run 1 mile

Olympic lifting technique:

Rest Day

Tuesday 7-28-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm OH DB Press

2-3 x 7-10 reps each arm

Then,

Alternate: 2-3 rounds...

20-45 sec "L" sit hold

20-45 sec side plank

Then,

Back Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

For time...

25 Power Cleans (men 95 lbs, women 65 lbs)

25 Box Jump-Overs

25 Pull Ups

50 Wall Ball

25 Pull Ups

25 Box Jump-Overs

25 Power Cleans (men 95 lbs, women 65 lbs)

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 7-27-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Toes-2-Bar

2-3 x Max Reps (2:00 recovery)

Then,

Alternate: 3 rounds...

30-45 sec "L' Sit hold (0:30 rest)

30 sec Facedown snowangles (1:00 rest)

Then,

Stepups

3-4 x 10 reps each side

Conditioning:

21-15-9 reps...

Squat Snatch (men 95 lbs, women 65 lbs)

C2B Pullups (Chest-2-Bar)

Endurance:

Pick a mode:

Swim 5 x 200 meters

Bike 5 x 800 meters

Run 5 x 400 meters 

Row 5 x 500 meters

OLT:

Snatch Balance + OHS

5-7 x 3 reps

Sunday 7-26-15

Rest Day.

Stretch, Hike, Bike, Swim, and Play

Saturday 7-25-15

Skill & Strength:

10-sets...(every 1:15)

1-power clean + 1 squat clean + 1 thruster

Conditioning:

30-21-12 reps...

Push press (men 95 lbs, women 65 lbs)

Wall ball

SDHP (men 70 lbs, women 55 lbs)

Box jumps

Cal row (women 24-17-9 calories)