Tuesday 4-14-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm (SA) DB OH Press (from Lunge Position)

2-3 x 7-10 reps each arm

Cable Chops

2-3 x 10-15 reps eac

Back Squat

5 x 3 reps

Conditioning:

4 Rounds…

5 Power Cleans (men 115 lbs, women 85 lbs)

8 Box Jump Overs (men 24", women 20"

5 power Snatch – (men 115 lbs, women 85 lbs)

8 Box Jump Overs

Run 400 meters or Row 500 meters

Endurance:

Rest Day

OLT:

Good mornings

3 x 8 reps

Bent-over-Rows

5 x 5 reps

Monday 4-13-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Pullups

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

then,

Alternate: 3 rounds...

30 sec Hollow rocks (0:30 rest)

1 min superman hold (1:00 rest)

Then,

Stepups

3-4 x 8-12 reps each

Conditioning:

20-16-12-6-4...

Burpees

Plyo Lunges (ea)

KB Swings (men 53 lbs, women 35 lbs)

Double Unders (50 reps every round or 150 Singles)

Endurance:

Pick a mode...

Swim 3 x 400 meters (2:00 recovery)

Bike 4 x 1000 meters (2:00 recovery

Run 3 x 800 meters (2:00 recovery)

Row 3 x 1000 meters (2:00 recovery)

OLT:

Jerks 7 x 2 reps

Sunday 4-12-15

Rest Day

or

Active Recovery: have fun and play outside

Saturday 4-11-15

Skill:

3 sets...(alternate exercises)

Single Leg Deadlift

Farmers Carry

Conditioning:

Buy In: 400 meters

Then,

4 rounds...

20 Swings - 70/53

15 box jumps

12 Toes-2-bar

7 Burpee-pull-ups

Then,

Cashout: 400

Friday 4-10-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Dips

2-3 x 12-20 reps

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

4 Rounds: (20 min cap)

1/2 Rope Climbs

5 Hang Squat Snatch (75#/115#)

20 Sit Ups

Run 200 meters

Endurance:

Pick a mode: Swim, Bike, Run, Row

6 sets of...

3:00 ON, 1:00 OFF

Max Distance

OLT:

Snatch Grip Deadlift

5 x 3 reps

3-position Pause Clean Pull (Just off floor, Hang, Power)

4 x 3 reps

Thursday 4-9-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Strict Pullups

2-3 x 8-10 reps

Snatch Grip Deadlifts

5 x 3 reps

Conditioning:

5 Rounds:

7 Deadlifts (155#/225#)

10 KB Snatches - each side (35#/53#) 

12 Burpees

Endurance:

Rest Day

OLT:

Hang Snatch

5 x 3 reps

Hang Cleans

5 x 3 reps

Wednesday 4-8-15

Skill & Strength:

X-symmetry

2-3 x 7-10 each

Coosak Squats

3 x 7-10 each side

Side Plank

3 x max time (alternate)

Conditioning:

"Weakness Wednesday"

Emom: 20 minutes

Goat 1: (barbell or KB movement)

Goat 2: (gymnastic or body weight movement)

Endurance:

For time...

Row 2000 meters

Airdyne 2 miles or Bike 5 miles

Run 2 miles

Olympic lifting technique:

Rest Day