Friday 4-7-17

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength: (Gymnastics)

Dips (Ring or Bar)

2-3 x 7-12 reps (unborken or weighted) 

Toes-2-Bar

2-3 x Max reps

Pistols

3-4 x 5-7 reps

Conditioning:

5 rounds for time...

9 Push Press - 95/65 lbs

15 Russian Swings - 70/53

21 Double Unders

Endurance:

Pick a mode:

Swim, Bike, Run, Row

3 sets of:

6:00 ON, 1:30 OFF 

Olympic Lifting Technique: (clean and jerk) 

5-7 sets:

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Thursday 4-6-17

Mobility:

Chest, Hips, Adductor

Skill & Strength: (Upper body emphasis)

(SA) DB Snatch

2-3 x 10-12 reps each side

(SA) DB Bench Press

2-3 x 7-10 reps each side

(SA) DB Power Clean

2-3 x 5-8 reps each side

Conditioning: 

AMRAP: 10 minutes

5 Ground-2-OH - 155/105 lbs

10 Burpees

20 Hanging Knee Raises

Then,

Run 1 mile

Endurance:

Rest Day

Olympic Lifting Technique: (Clean and Jerk accessory)

Halting Clean Deadlifts (pause for 2 seconds: Off floor, Hang, Power, and full extension position)

3-5 x 3-5 reps

1 Push Press + 1 Push Jerks + 1 Split Jerk

3-5 x 3-5 reps (light weight but consistent fast footwork is the goal)

Wednesday 4-5-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis)

TGU

2-3 x 2-5 each side

Weighted (plate) hollow rocks

2-3 x 15-20 reps

Handstand holds

2-3 x max time (up to 1 minute)

Conditioning:

3 cycles:

1 minute - max reps: KB SDHP - 70/53

1 minute - max reps: Sit-ups

1 minute - max reps: Push-ups (Hand Release)

1 minute - max reps: Double Unders

Rest 1:00

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance

5:00 ON, 2:30 OFF

6:00 ON, 3:00 OFF

7:00 ON.

Olympic Lifting Technique:

Rest Day

Tuesday 4-4-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

KB Figure 8

2-3 x 12-15 reps each side

BB Side Bends 

2-3 x 12-15 reps each side

Coosak Squat

3-4 x 8-10 reps each side

Conditioning:

Row 30/20 calories

20 DB Thrusters - 45/25 lbs

10 strict Pull-ups 

Endurance:

Rest Day

Olympic Lifting Training: (Snatch technique)

6-10 sets...(build to a heavy set)

Snatch X 1.1 (drop and reset but take no more than 10 seconds between reps)

*Pause for 2 seconds in catch position

Monday 4-3-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB Front Squat Step-ups

2-3 x 8-12 reps each side

Floor Wipers

2-3 x 7-10 reps each side

Back Squats

3-4 x 4-5 reps

Conditioning:

AMRAP: 12 minutes

30 Double Unders

9 Snatches - 135/95 lbs

9 Toes-2-Bar

Endurance:

Pick ONE mode and perform...

Swim

4 x 3:00 ON, 1:00 OFF

Bike

4 x 5:00 ON, 1:00 OFF

Run

4 x 4:00 ON, 1:00 OFF

Row

4 x 3:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)

Snatch Balance

3-5 x 3-4 reps

Snatch Grip Dealift

3-5 x 3-4 reps

Sunday 4-2-17

Skill & Strength:

7-10 sets...

1 Push Press + 1 Front Squats + 1 Squat Jerk

*stay light and develop good technique

Conditioning:

3 rounds...

Run 400 meters

12 Deadlifts - 225/155 lbs

15 Ring Dipa

Saturday 4-1-17

Skill & Strength:

3 sets; not-for-time:

50' DBL Front Rack KB walk

50' DBL DB Unbalanced Carry each variation (1 hand OH, 1 hand Down)

50' Bear Crawl

Conditioning:

3 rounds for time...

Row 500 meters

21 Dips

12 deadlifts - 225/155