Friday 9-30-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

(SA) SDB Snatch

2-3 x 10-12 reps each side

Windmills

2-3 x 8-12 reps each side

(SL) Deadlifts 

3-4 x 10-15 reps

Conditioning:

AMRAP:15 minutes

30 Situps

25 Thrusters – 95/65 lbs

20/15 Ring Dips

15/11 Cals Row

Endurance: 

Pick a mode:

Swim, Bike, Run, Row

5 sets of: 

4:00 ON, 1:00 OFF

Olympic Lifting Technique:

5-7 sets:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 9-29-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

Plyo Pushups

2-3 x 10-12 reps

KB Fig. 8a

2-3 x 12-20 reps each side

Then,

Hang Power Snatch + OHS

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

Conditioning:

12 min AMRAP

Ladder up x 3 reps

Box Jumps Overs (high) – 30/24

Swings – 70/53 lbs

OH Squats – 115/75 lbs

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps

Snatch Grip Deadlift

5-7 x 2-3 reps

Wednesday 9-28-16

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

"L"-Sit holds or "L"-Sit alternating leg raise

2-3 x 20-40 sec or 10-12 reps

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

25 Wall Ball

12 Pull-ups

12 Burpee-over-bar

8 Deadlifts – 275/175 lbs

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance - 20 minutes

Olympic Lifting Technique:

Rest Day

Tuesday 9-27-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

2DB Skull Crushers

2-3 x 12-15 reps

KB Slashers

2-3 x 10-15 reps each side

Then,

Front Squat

5 x 5 reps

Conditioning:

4 Rounds: 17:00 Time Cap

15 TTB

12 steps Front Rack Lunges – 95/65 lbs 

10 Push Jerks – 95/65 lbs

8 Front Squats – 95/65 lbs

50’ Bear Crawl 

Endurance:

Rest Day

Olympic Lifting Training:

BB Rollouts

5 x 5-7 reps

BB Bent-Over-Row (Supinated grip)

5 x 5-7 reps

Monday 9-26-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Toes-2-Bar

2-3 x Max Reps

Landmines

2-3 x 10-15 reps each side

(SL) Step-up 

2-3 x 6-10 reps each side

Conditioning:

For Time: (15:00 Time Cap)

50-40-30-20-10 reps

Double Unders

10-8-6-4-2 reps Power Cleans – 155/105 lbs

8-8-8-8-8 reps HSPU

Endurance:

Pick ONE mode and perform...

Swim

1000 meters

Bike

9 miles

Run 

3 miles

Row

5000 meters

Olympic Lifting Technique:

5-7 sets of:

1 Snatch Pull + 2 Hang Snatches

Monday Motivation

Sunday 9-25-16

Rest Day.

Relax, Recover, and get ready for another week.