Tuesday 7-14-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm Bench Press

2-3 x 7-10 reps each arm

Cable chops

2-3 x 10-15 reps each side

Box Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

3 rounds...

50 wall ball

35 Mointain climbers each leg

20 steps Lunges OH Lunge (men 45 lbs, women 25 lbs)

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 7-13-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Straight leg raise

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:

5 rounds...

4 power cleans - 185/125 lbs

12 box jump overs

7/5 stric pullups

Endurance:

Pick a mode: Swim, Bike, Run, Row

4 sets of...

4:00 ON, 1:00 OFF

OLT:

Snatch Balance + OHS

5-7 x 3 reps

Sunday 7-12-15

Rest Day

or

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

Saturday 7-11-15

Skill & Strength:
Bench press 
5 sets x 5 reps (approx 85%)

Conditioning:
3 rounds of ....

Wall ball
Sumo DL high pull 75/45
Box jumps 20"
Push press 75/45
Row (calories)

1 min each station as many reps as possible 
1 min break after each round

Friday 7-10-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Handstand Pushups

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:

AMRAP: 17 minutes…

4 Muscle Ups (sub is 10/7 Ring Dips)

8 Hang Squat Snatch – 115/85 lbs

12 Box Jump Overs – 24/20

Endurance:

Pick a mode: Swim, Bike, Run, Row

1 minute ladder

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 7-9-15

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

Sumo Deadlifts

3-4 x 5 reps

Conditioning:

5 min ON, 1:00 OFF

6 min ON, 1:00 OFF

7 min ON.

10 Burpees

15 Deadlifts

20 Toes-2-Bar

25 Wall Ball

30 Double unders 

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 7-8-15

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...

Run 1 mile

Bike 5 miles

Run 1 mile (3-5% incline)

Olympic lifting technique:

Rest Day