Day 3 – 5.23.18

Weightlifting Wednesday 5 sets of each A1. Landmine press x6/side A2. Good Mornings x10 – DO NOT SKIP. I don’t care if you use a PVC pipe. Chest parallel to the floor. Keep pulling your hips back until your chest is parallel A3. Bottoms Up KB Carry (1×50’/side) A4. Weighted GHD situps x10 Gymnastics Volume Training We will do this for the next 4 weeks. You will pick one push (strict press- 65-95#/35-65#) OR a pull (deadlift – 135-185# men/85-135# for women) barbell movement. Then you will pick a gymnastics movement that is the opposite of the barbell (if you did the strict press then you will do a gymnastics pull; if you did the deadlift then you will a press gymnastics movement). Pull gymnastics – pull ups, chest to bar pull ups, toes to bar, horizontal or barbell rows (this is a great time to work on butterfly pull ups) Push gymnastics – push ups, ring dips, handstand push ups ONLY if you have them The focus is to pick a GYMNASTIC movement that you need to work on. The barbell should be very light and is really just a break from the gymnastic movement.  As an example: I am going to do 75# strict press and butterfly pull ups. B. Push/Pull Barbell/Gymnastics 2-4-6-8-10-12-14-16-18-20 Barbell movement Gymnastic movement 10 minute cap We will do the same each week and see if we can’t knock down our times or get further into the workout each...

Day 2 – 5.22.18

Weightlifting A. Snatch (3 second pause in catch) x2 reps (55%, 65%, 70%, 75%, 80%, 75%, 80, 85% Go on the 1:30 Accessory Work B1. 5/2 nose to wall handstand push ups + 16 hip taps B2. Bulgarian Split squats x8/side Conditioning AMRAP 11 3 ring muscle up 9 KBs (70, 53) 13 box jumps...

Day 1 – 5.21.18

Weightlifting A. Clean (3 second pause in the hole at your catch) 2 sets and 2 reps at each weight (60%, 70%, 80%) Then, Clean – 3×1 @85% (no pause) We’ve been doing a fair share of pause squats and now we are going to work on the catch position for the cleans. Goal is to catch the bar, in the hole. You will have to have your elbows through and core braced so that you aren’t collapsing at the bottom.  B. Jerk Dip Squat+Jerk (1 Jerk Dip+2 Push Jerk x4 sets) Conditioning C. “Cement Mixer” 7 Rounds on the 3 minutes 400m run 12 toes to bar...

Day 5 – 5.18.18

Barbell A. 8 Minutes for heavy double power snatch B. Right into – 8 minutes for heavy double behind the neck push press Conditioning “Fetal Position” 5 RFT 250m row 15 burpees Rest 1 min between...

Day 4 – 5.17.18

Strength A. EMOM 15 (5 sets of each) 1st Minute: 15 Dual KB Deadlift (88, 70) 2nd Minute: Max effort strict ring dips (if you don’t have more than 5 then do sets of 2 unbroken until you hit the :30 mark) 3rd Minute: DB Row x8/side Conditioning B. With a 14 min running clock Run 1 mile In remaining time AMRAP 15 GHD Situps 20 DB STO (60/40# – 10 on left then 10 on...

Day 3 – 5.16.18

Primer 4 rounds Tall split jerk x3 no foot movement clean x2 Light to moderate weight. Barbell A. Pause Clean + Clean + 2 Push Jerk (50%, 60%, 70%, 80%x2 sets, 80+% x2 sets) You will do 1 pause clean (full clean – pause just below knee) + 1 full clean + 2 push jerks (not split jerks) Gymnastics B. UB complex x4 (on the 2 min): 3 Toes to bar+2 kipping pull up + 2 chest to bar pull up + 1 bar muscle up Conditioning 3 RFT 50 air squats 7 bmu 12 power cleans (155,...