Day 1 – 6.26.17

For those that care, we are entering week three of our current cycle. The goal over this next cycle (summer months) is to build a baseline strength (if you noticed the high rep back squats, last week’s EMOM 18 of DB OH lunges, 10 DB bench press) and building heavy efforts at the C&J and snatch with the plan of test our 1 RM clean and jerk and 1 RM snatch at the end of the cycle. On the conditioning side, we are working on gymnastic baselines (e.g. strict pull up work, strict HSPU) and a well rounded base (long and short workouts) to understand our current capacity. We will be working in 4 week mini-cycles with the 5th week a bit of a chance to give our bodies a bit of a break. Weightlifting A. Hang Clean – 3×3 B. Front Squat – 3×3 C. Split Jerk – 3×3 Goal today with the 3 sets: All should be challenging. I’d rather not see sets be 135, 185, 225. Instead think more 215, 220, 225 (the weights are just to give you an idea of jumps I’d be looking for not required weights for your lifts) Conditioning C. 3 RFT 20/16 cal row Strict HSPU (men: 6 to a deficit of 3″, women: 4 strict to no deficit) 200m...

Day 5 – 6.23.17

Strength Conditioning A. EMOM 18 (6 sets of each) A1. 20 Double UndersĀ + 7 Power cleans (155, 105) A2. 12 DB OH walking Lunges (50/35) A3. DB Bench Press x10 (your choice of weight) A1 could get challenging. Work hard at going touch and go. Conditioning B. AMRAP 5 5 front squats (115, 80) 5 Shoulder to overhead 5 Chest to bar pull ups This should be uncomfortable. Do not pace. Push the point of failure. Rest 10 min then, C. 4 RFT 12 GHD situps 7 Ring Muscle...

Day 4 – 6.22.17

Strength A. 4 sets A1. Strict C2B – 50% of last week’s number across all 4 sets (ex: if you completed 10 for your ME you will do 5 each round) rest :30 A2. Back squat x8 @ 90-95% of last week’s last biggest set (same weight for all 4 sets) rest 1:30 Conditioning B. AMRAP 8 15 burpee box jumps 15 power snatch (95,...

Day 3 – 6.21.17

Weightlifting A. Clean and Jerk 3×3 @ 70% 3×3@80 2×2@90% These are not touch and go. I’d rather you set up your clean well each time. Own each weight. I want to repeat each weight so that you can be consistent. 90% could be challenging but work hard at being mentally in that 2nd attempt at each set. Gymnastic Conditioning B. 4 sets B1. 5/2 strict HSPU + 16 Shoulder taps B2. DB Suitcase hold – :30s For B1 – do your strict HSPU, stay on the wall and then work for the 16 shoulder taps without coming down. For B2 – a suitcase hold is holding one DB in one arm. Target here is resisting dropping your shoulder or rotating your body. It’s another way to work on core stability. Do :30 on one side and then :30 on the other side. Conditioning C. “Biscuits and Tea” For time: 3-6-9-12-15-12-9-6-3 KBs (88, 70) Wall Balls (30, 20) Double unders (x2 of the reps listed so 6-12-18-24-30-24-18-12-6) Remember that last week everyone one of you went 5 UB for that AMRAP 4. I’m not saying that you are going UB for all sets but you guys are all stronger than you think. Don’t be intimidated by the number. Come in with a good mindset on...

Day 2 – 6.20.17

Weightlifting A. TOR Complex – 6 sets, building 1 Snatch+1 heaving snatch balance+1 BTN push press+1 OHS B. Overhead Squat -3×3 Use theĀ same weight for all 3 sets. I don’t care what that weight is as long as form is there and that you use the same weight Conditioning C. AMRAP 12 200m run 10 Toes to Bar 5 Deadlifts (275, 185) John, Erin and Marielle – if you want to test it out, do the Ranch Wars WOD: 20 DL, 25 Burpees over bar, 50 yd run (do the 100′ run which is more but fine, closest pole to last pole), 30/20 cal AB, 50 yd run...