Tuesday 2-28-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

Lamdmines

3-4 x 12-15 reps each side

Toes-2-Bar

3-4 x 12-15 reps each side

Alt. Curtesy Lunges w/ Alt. Bicep curls

3-4 x 8-10 reps each side

Conditioning:

4 rounds-for-time:

60 Double Unders 

30 Push-ups

15 Front Squats - 115/75 lbs

7 Strict Pull-ups

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 2-27-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

(SL) Step-ups

3-4 x 8-12 reps each side

Alt. Curtesy Lunges

3-4 x 7-10 reps each side

Front Squats

4-5 x 4-5 reps

Conditioning:

21-15-9 reps

Hang Power Snatch

Toes-2-Bar

Wall Ball X 2 reps (42-30-18 reps)

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 2-26-16

Skill & Strength:

7-10 sets...

1 Press + 1 Push Press + 1 Push Jerk

Conditioning:

2 sets...

Run 400 meters

Row 1000 meters

Run 400 meters (5-7% incline)

Saturday 2-25-17

Skill & Strength:

3 sets; not-for-time:

50' DBL Front Rack KB walk

50' DBL DB Unbalanced Carry each variation (1 hand OH, 1 hand Down)

50' Bear Crawl 

Conditioning:

For time...

Run 400 meters

10 Bar Muscle-ups

Run 400 meters

20 C2B Pull-ups

Run 400 meters

30 Pull-ups

Run 400 meters

40 Dips

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)