Tuesday 1-5-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) DB Bench Press

2-3 x 7-10 reps each side

Cable Chops

2-3 x 10-15 reps each side

Then,

Back Squats

5 reps @ 75-80%

2 x 3 reps @ 85-90%

3 x 2 reps @ 95-100%

Conditioning:

3 Rounds…

Run 300 meters

20 Hang Squat Cleans – 95/65 lbs

20 Pullups

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 1-4-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Pull-ups

2-3 x Max Reps (1:00 recovery)

Landmines

2-3 x 8-12 reps each side

Step-ups

3-4 x 10 reps each side

Conditioning:

5 Rounds (17:00 cap)

2/1 Rope Climbs

7 Jerks – 135/95 lbs

10 Hang Power Clean – 135/95 lbs

12 Box Jump Overs – 24/20

Endurance:

Pick ONE mode:

Swim 

3 x 6:00 ON (2:00 OFF)

Bike 

3 x 8:00 ON (2:00 OFF)

Run 

3 x 10:00 ON (2:00 OFF)

Row 

3 x 8:00 ON (2:00 OFF)

OLT:

5-7 sets of: 1 Snatch Balance + 2 OHS

Monday Motivation

Sunday 1-3-16

Recovery Day:

Relax and recharge physically, mentally, and emotionally.

Get ready for another week of hard work.

Saturday 1-2-16

Conditioning:

For Time...

Run 600 meters

21 OHS - 115/75 lbs

50 situps

Run 400 meters

15 Power clean and jerk - 135/95 lbs

35 K2E

Run 200 meters

9 Hang Squat Cleans - 155/105 lbs

20 Toes-2-Bar

Friday 1-1-16

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

1-arm OH Press (from Lunge position)

2-3 x 10-15 reps

Windmills

2-3 x 8-12 reps each side

Single Leg Deadlift

3-4 x 10-15 reps

Conditioning:

4 Rounds...(15:00 cap)

30 steps OH Lunges (15L/15R) – 45/25 lbs

12 HSPU or 3 Wall Walks

9 Deadlifts – 255/165 lbs

50’ Bear Crawl

Endurance:

Pick ONE mode: Swim, Bike, Run, Row

4-6 sets...

4:00 ON, 1:00 OFF

OLT:

5 sets of...

1 Push Press + 1 Push Jerk + 1 Split Jerk

Monthly Inspiration: January