Thursday 5-5-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

DB Rows

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

Floor Wipers

2-3 x 12-20 reps each side

Power Snatch

5 x 1.1.1 reps (10 second between reps) 

Conditioning:

AMRAP: 10 minutes

20 steps OH Lunges – 45/25 lbs

15 Pullups

10 Swings – 70/53 lbs

5 Deadlifts – 275/185 lbs

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps

3-position Pause Clean Grip Deadlifts

5-7 x 2-3 reps

Wednesday 5-4-16

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Strict Pull-ups

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Coosak Squats

2-3 x 5-8 reps each side

Conditioning:

4 cycles of:

4:00 ON, 1:00 OFF

30 Wall Ball

20 KB SDHP – 70/53 lbs

30 Situps

20 Box Jumps

Run 100 meters (50 meters out and back)

Endurance:

For Time...

Row 1000 meters

Bike 2 miles

Run 1 mile

Olympic Lifting Technique:

Rest Day

Tuesday 5-3-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) OH Press

2-3 x 7-10 reps

Cable Chops

2-3 x 10-15 reps each side

Then,

Front Squat

1 x 6 reps @60%

2 x 4 reps @70%

3 x 3 reps @80%

Conditioning:

2016 Masters Online Qualifier #4

For Time…

55 Burpees

34 OHS

21 Muscle-ups

(men 95#; 55+ 75#)

(women 65#; 55+ 55#)

Endurance:

Rest Day

Olympic Lifting Training:

Deadlift

5 x 3 reps

BB Bent-over-row

5 x 5 reps

Monday 5-2-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Toes-2-Bar

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

Landmines

2-3 x 8-12 reps each side

Weighted Step-ups

2-3 x 6-10 reps each side

Conditioning:

2016 Masters Online Qualifier #3

Complete AMRAP: 15 minutes

55 double-under

15 chest-to-bar pull-ups

5 hang power cleans

(men 155#; 55+ 135#)

(women 105#; 55+ 95#)

Endurance:

Pick ONE mode and perform:

Swim

5 x 4:00 ON, 1:30 OFF

Bike

5 x 5:00 ON, 1:30 OFF

Run

5 x 4:00 ON, 1:30 OFF

Row

5 x 4:00 ON, 1:30 OFF

Olympic Lifting Technique:

5-7 sets of:

1 Snatch Balance + 1 OHS + 2 steps OH Lunge

Monday Motivation

Sunday 5-1-16

Recovery Day:

Stretch and mobilize.

Relax and recharge physically, mentally, and emotionally.

Get ready for another week of hard work.

Monthly Motivation: May