Wednesday 5-31-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

TGU

2-3 x 2-5 each side

BB Rollouts

2-3 x 5-8 reps

Wall walks

2-3 x 3-6 reps

Conditioning:

AMRAP: 9 minutes

15 Russian Swings - 70/53 lbs

12 Box Jumps 

9 Push Press - 115/80 lbs

6 Burpees

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance 

2:00 ON, 1:00 OFF

3:00 ON, 1:30 OFF

4:00 ON, 2:00 OFF

5:00 ON, 2:30 OFF 

6:00 ON.

Olympic Lifting Technique:

Rest Day

Tuesday 5-30-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

(SA) OH Sit-ups

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:

3 rounds:

Row 300 meters

12 Clean and Jerks - 135/95 lbs

Then,

100 Sit-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 5-29-17

MURPH

For time...

Run 1 mile

100 pull-ups

200 push-ups

300 Squats

Run 1 mile

Sunday 5-28-17

Skill & Strength:

EMOM: 9 minutes

3 Power Clean + 3 Front Squats + 3 Shoulder-2-OH

Conditioning:

Row 2000 meters

(Rest up, tomorrow is murph)

Saturday 5-27-17

Skill & Strength:

EMOM: 9 minutes

3 Power Clean + 3 Front Squats + 3 Shoulder-2-OH

Conditioning:

For time...

Run 1200 meters

21 Cleans and Jerks - 135/95 lbs

Run 800 meters

21 Power Snatch - 115/75 lbs

Run 400 meters

21 Thrusters - 96/65 lbs

Friday 5-26-17

Mobility:

Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)

Dips

2-3 x 3-7 reps (use weight if needed)

1 complex = 1 Knees-2-Elbow + 1 Toes-2-Bar

2-3 x 3-7 complexes

Candlestick Rolls

3-4 x 5-10 reps 

Conditioning:

7 rounds:

7 Power Cleans - 135/95 lbs

7 HSPU

35 Double Unders (rx is unbroken)

Endurance:

Pick a mode:

Swim, Bike, Run, Row 

10 rounds:

1:00 ON, 1:00 OFF

Max diastance

Olympic Lifting Technique: (clean and jerk) 

5-7 sets:

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Thursday 5-25-17

Mobility:

Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis)

Alt KB SOTS press

2-3 x 5-7 reps each side

(SA) DB Row

2-3 x 8-10 reps each side 

2DB Skull Crusher

2-3 x 10-12 reps each side 

Conditioning:

2 rounds for time...

Run 800 meters

35 OHS - 95/65 lbs

21 Pull-ups

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)