Tuesday 1-31-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

Landmines

3-4 x 12-15 reps each side

Floor Wipers

3-4 x 12-15 reps each side

Curtsy (crossover Lunge (hold KB as goblet squat position)

3-4 x 8-10 reps each side

Conditioning:

21-15-9 reps

Power Cleans - 135/95 lbs

Dips

Rest 3:00

Run 800 meters (5% incline)

Endurance:

Rest Day

Olympic Lifting Training: (Snatch technique) 

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

2-Position Snatch (1 hang Snatch - below knee + 1 Snatch - floor)

*Pause for 2 seconds in catch position

Monday 1-30-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

(SL) Front Rack Step-ups

3-4 x 8-12 reps each side

Good Mornings

3-4 x 10-12 reps each side

Back Squats

4-5 x 4-5 reps

Conditioning:

17 min time cap:

Row 1000 meters

Then,

AMRAP:

9 pull-ups

12 HR Pusups

15 Swings - 53/35 lbs

Endurance:

Pick ONE mode and perform...

Swim

6 x 3:00 ON, 1:00 OFF

Bike

6 x 4:00 ON, 1:00 OFF

Run

6 x 3:00 ON, 1:00 OFF

Row

6 x 3:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)

Snatch Grip Push Press

3-5 x 2-3 reps 

Overhead Squats

3-5 x 3-4 reps

Monday Motivation

Sunday 1-29-17

Skill & Strength:

7-10 sets...

1 Front Squat + 1 Squat Jerk 

Conditioning:

2 sets... 

Run 400 meters

Row 1000 meters

Run 400 meters (5-7% incline)

Saturday 1-28-17

Skill & Strength:

3 sets; not-for-time:

50' DBL OH KB walk

50' DBL KB Farmers Carry

50' Bear Crawl

Conditioning:

For time...

50 KB SDHP - 70/53 lbs

Run 400 meters

50 Thrusters - 75/55 lbs

Run 400 meters

50 Pullups

Run 400 meters

50 thrusters - 75/55 lbs

Run 400 meters

50 KB SDHP - 70/53 lbs 

Friday 1-27-17

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength: (Gymnastics)

Strict Pull-ups

3-4 x 7-12 reps (unborken or weighted) 

Handstand Push-ups

3-4 x Max reps

(SL) Box Jumps

4-5 x 5-7 reps

Conditioning:

2 Rounds for time...

Row 50 Calories

35 Heavy Swings - 70/53 lbs

20 Dips

5 Manmakers - 40/25 lbs

Endurance:

Pick a mode:

Swim, Bike, Run, Row

4 sets of:

6:00 ON, 1:30 OFF

Olympic Lifting Technique: (clean and jerk)

5-7 sets:

1 Squat Clean + 1 Hang Power Clean + 1 Jerk

Thursday 1-26-17

Mobility:

Chest, Hips, Adductor

Skill & Strength: (Upper body emphasis) 

X-Symmetry

3-4 x 10-12 reps each movement

(SA) DB Bench Press

3-4 x 7-10 reps each side

(SA) DB Ground-2-OH

3-4 x 10-15 reps each side

Conditioning:

4 Rounds for time...

Run 400 meters

12 Front Squats - 155/105 lbs

12 Toes-2-Bar

25 Double Unders (Unborken Preferred) 

Endurance:

Rest Day

Olympic Lifting Technique: (Clean and Jerk accessory)

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

4-5 x 3-5 reps

1 Power Clean + 1 Hang Power Clean + 2 Jerks

4-5 x 3-5 reps (light weight but consistent fast footwork is the goal)