Friday 8-5-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

HSPU (Strict)

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

Windmills

2-3 x 8-12 reps each side

(SL) Deadlifts 

3-4 x 10-15 reps

Conditioning:

4 cycles: 

3:00 ON, 1:00 OFF

15 Thrusters – 95/65 lbs

50 Doulbe Unders

15/10 Ring Dips

25 Situps

Endurance:

Pick a mode:

Swim, Bike, Run, Row

6 sets of:

3:00 ON, 1:00 OFF

Olympic Lifting Technique:

5-7 sets:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 8-4-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

(SA) DB Snatch

2-3 x 8-12 reps

KB Fig. 8s

2-3 x 12-20 reps each side

Then,

Hang Power Clean + Front Squat

3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning:

16 min AMRAP

30 Squats (air squats)

15 Power Cleans – 95/65 lbs

7/5 Handstand Pushups

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps

Hang Squat Snatch

5-7 x 2-3 reps

Wednesday 8-3-16

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 Dips

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Cossack Squats

2-3 x 5-8 reps each side

Conditioning: 

3 cycles:

5:00 ON, 1:00 OFF

60’ Bear Crawl

15 KB Swings – 53/35 lbs 

15 Box Jumps 

15 Front squats – 115/75 lbs 

9/6 Strict Pull-ups

Endurance:

For Time...

Row 1200 meters 

Run 1200 meters

Run 400 meters (5-7% Incline)

Olympic Lifting Technique:

Rest Day

Tuesday 8-2-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

2DB Skull Crushers

2-3 x 7-10 reps 

Floor Wipers

2-3 x 10-15 reps each side

Then,

Back Squat

6-8 sets: Every 90 sec X 2 reps - Tempo 42x1

Conditioning:

3 Rounds: 15:00 Time Cap

21 Wall Ball 

15 Pull-ups

9 Hang Squat Snatch – 115/75 lbs 

Endurance:

Rest Day

Olympic Lifting Training: 

BB Rollout

5 x 5-7 reps

BB Bent-Over-Row 

 5 x 5-7 reps

Monday 8-1-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Toes-2-Bar

2-3 x Max Reps (2:00 recovery) 

Landmine

2-3 x 10-15 reps each side

(SL) Step-up (KB at rack position)

2-3 x 6-10 reps each side

Conditioning:

Buy In:

Row 600/500 meters

Then,

3 Rounds…

25 Swings – 53/35 lbs

20 steps KB Front Rack Lunges (10L/10R) – 53/35 lbs

15 Pike Situps

10 Burpees-over-Plate

50’ Bear Crawl

Endurance:

Pick ONE mode and perform:

Swim

5 x 200 meters, 2:00 OFF

Bike

5 x 1 mile, 2:00 OFF

Run

5 x 400 meters, 2:00 OFF

Row

5 x 500 meters, 2:00 OFF

Olympic Lifting Technique:

5-7 sets of:

1 Squat Snatch + 1 Hang Power Snatch + 2 OHS

Monday Motivation

Monthly Inspiration: August