Tuesday 7-7-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm OH Press (from the bottom of Lunge)

2-3 x 7-10 reps each arm

Landmines

2-3 x 10-15 reps each side

Front Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

4 Rounds (20 min cap)...

Row 20/15 calories

12 DB/KB Thrusters – 53/35 lbs

15 MB Cleans

12 Pushups (HR)

20 Plyo Lunges 

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 7-6-15

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)

1 min superman hold (1:00 rest)

Then,

Stepups

3-4 x 10 reps each side

Conditioning:

3 x 6:00 ON, 90 sec OFF

6 Bear Complex (1 clean + 1 Thruster + 1 Back Squat + 1 Rear Rack Press)

30 situps

12/8 strict pullups

 Endurance:

Pick a mode: Swim, Bike, Run, Row

3 sets of...

5:00 ON, 1:00 OFF

OLT:

Snatch Balance + OHS

5-7 x 3 reps

Sunday 7-5-15

Rest Day

or

Active Recovery: Swim, Bike, Hike, Stretch, and Play

Saturday 7-4-15

For time: (teams of 2)

74 Step OH Lunges - 45/25 lbs

74 Box jump - 24/20

74 KB Swings - 53/35 lbs

74 K2E 74 Situps (RX is GHD)

74 Pull-ups

74 Thrusters - 65/45 lbs

74 Wall Ball - 20/14 lbs

74 Burpees

*1 person works, 1 person is running 200 meters

Friday 7-3-15

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...

5 pull-ups

10 Pushups

15 squats

Then,

30 Ground-2-OH - 115/85 lbs

Then,

5 rounds...

5 pull-ups

10 Pushups

15 squats

Endurance:

Pick a mode: Swim, Bike, Run, Row 

3 sets of...

7:00 ON, 2:00 OFF

Max Distance

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 7-2-15

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 7-1-15

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 2000

Bike 3 miles

Run1-2 miles

Olympic lifting technique:

Rest Day