Monday 8-31-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict knees-2-elbow

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:

3 rounds...

10 each DB Ground-2-OH (men 50, women 30 lbs)

20 Plyo Lunge

10 Pushups

20 Swings (men 50 lbs, women 35 lbs)

Endurance:

Pick a mode:

Swim 5 x 1:30 ON (1:00 OFF)

Bike 5 x 3:00 ON (1:00 OFF)

Run 5 x 2:00 ON (1:00 OFF)

Row 5 x 2:00 ON (1:00 OFF)

OLT:

Snatch Balance + OHS

5-7 x 3 reps

Sunday 8-30-15

Rest Day

Or

Active Recovery

Saturday 8-29-15

Skill & Strength:
3 rounds - not for time (12:00 cap)
16 weighted Step-ups
5-7 BB rollouts

Conditioning:
Station A
5 rounds of Cindy
Then,
Max reps - clean and jerk - 135/95 lbs
*(rx 5 rounds; modified 4 rounds, scaled 3 rounds)

Station B
3 rounds...
9 Hang Squat Cleans - 135/95 lbs
12 Ring Dips
Then,
Max reps - strict pull-ups

Station C
Row 75/55 calories
Then, 
Max reps - Wall Ball

*each station has a 6 minute time cap. There is a 3 min rest between each station. Perform each station 1x

Friday 8-28-15

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:

5 rounds...

6 each arm DB Ground-2-OH + Lunge

10 Burpees

15 squat jumps

21 situps

Endurance:

Pick a mode: Swim, Bike, Run, Row

1 minute ladder

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 8-27-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Single Arm (SA) DB Snatch

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:

15 minute AMRAP

9 Power Cleans - 115/85 lbs

12 Push-ups

15 Squats

21 Abmats

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 8-26-15

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

TGU

2-3 x 3-5 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 1-2 miles

Row 1-2K

Run 1-2 miles

Olympic lifting technique:

Rest Day

Tuesday 8-25-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm OH 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,

Box Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

For time...

150 Wall Ball

Then,

21-15-9 reps

Front Squats - 115/85 lbs

Toes-2-Bar

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps