or
Active Recovery
Saturday 6-6-15
A. OHS
Build to 2RM
B. For time...
Run 400 meters
21 push press - 95/65 lbs
21 front squat - 95/65 lbs
21 power cleans - 95/65 lbs
Run 400 meters
15 push press - 135/95 lbs
15 front squats - 135/95 lbs
15 power cleans - 135/95 lbs
Run 400 meters
9 push press - 155/105 lbs
9 front squats - 155/105 lbs
9 power cleans - 155/105 lbs
Friday 6-5-15
Mobility:
Hip Flexor, Calves, Forarms
Skill & Strength:
Handstand hold
2-3 x 30 seconds
Then,
3 sets of...
Side Plank 30 second each side (30 sec rest)
15 Face Down Snow Angels
Then,
Bulgarian Squat
3-4 x 10-15 reps
Conditioning:
6 Rounds…(20:00 cap; scale the reps to your ability and comfort level)
7 strict HSPU (mod: Single arm KB Push Press 7 each side)
10 pistols or 14 weighted step ups – 35/53 lbs
7 Deadlifts – 275/175 lbs
Endurance:
Pick a mode...
Swim 3 x 800 meters (2:00 rest)
Bike 3 x 1.5 miles (2:00 rest)
Run 3 x 1200 meters (2:00 rest)
Row 3 x 1000 meters (2:00 rest)
OLT:
Hang Clean + Jerk
5 x 2 reps
Thursday 6-4-15
Mobility:
Chest, hips, Adductors
Skill & Strength:
Single Arm (SA) DB Row
2-3 x 8-10 reps each side
Windmills
2-3 x 12-20 reps each side
Suicide walks w/ DBs
3-4 x 10-12 each leg
Conditioning:
5 Rounds for time (17:00 cap)
Shuttle run 25-50-25 meters
20 MB Cleans
12 Hang Squat Snatch – 115/75 lbs
12 Burpee over Bar
Endurance:
Rest Day
OLT:
Snatch Grip Deadlift
5 x 2 reps
3 position - Clean Pull
5 x 2 reps
Wednesday 6-3-15
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...
Row 1000 meters
Run1-2 miles
Row 1000 meters
Olympic lifting technique:
Rest Day
Tuesday 6-2-15
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
Single Arm Press (from the bottom of Lunge)
2-3 x 7-10 reps each arm
Landmines
2-3 x 10-15 reps each side
Back Squats
7 reps @ 65-70%
2 x 5 reps @ 75-80%
3 x 3 reps @ 85-90%
Conditioning:
3 sets of…
:00 ON, 1:00 OFF
50 double unders
40 wall ball
30 swings – 53/35 lbs
20 box jumps
10 chest-2-bar pullups
Endurance:
Rest Day
OLT:
Good mornings
3 x 7 reps
Bent-over-Rows
5 x 5 reps
Monday 6-1-15
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Pullups
2-3 x Max Reps (2:00 recovery)
Then,
Alternate:
3 rounds...
30 sec "L' Sit hold (0:30 rest)
1 min superman hold (1:00 rest)
Then,
Stepups
3-4 x 10-12 reps each side
Conditioning:
For time…
21 Push Press – 115/65
21 Front Squats – 115/65
21 Power Cleans – 115/65
Run 200 meters
15 Push Press – 135/95
15 Front Squats – 135/95
15 Power Cleans – 135/95
Run 200 meters
9 Push Press – 165/110
9 Front Squats – 165/110
9 Power Cleans – 165/110
Endurance:
Pick a mode: Swim, Bike, Run, Row
3 sets of...
6:00 ON, 1:00 OFF
OLT:
Snatch Balance
5-7 x 3 reps
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