Day 2 – 7.17.18

Barbell A. Push Jerk: 5-4-3-2-1 (go by feel) Then drop to 50% of today’s push jerk and do 10 touch and go reps B. EMOM 9 1st 3 minutes: 50% of clean: 3 Power cleans+2 front squat (in each minute) 2nd 3 minutes: 60% (2 power cleans +2 front squats) Last 3 minutes: build with 1 full clean each minute Conditioning C. EMOM 6: 2 squat cleans (90% of clean) + 20 double unders rest 2 minutes EMOM 6: 10 toes to bar + 6 burpees to 6″...

Day 1 – 7.16.18

Gymnastics A. Ring Muscle up OTM for 6 minutes (catch as high as you can, choose manageable reps here) Like last week your focus is to catch well above the rings, not in a deep ring dip. If that means one rep, that’s fine. This is the time to work on the skill Barbell B. Back Squat (10@65%, 7@75%, 5@85%, 3@90%, 3@95%, 2@100%, 1@105 ) Off of your 3 RM weight We will re-test this next week Conditioning C. 15-12-9-12-15 KB Thrusters (53, 35) Chest to bar pull ups Assault...

Day 5 – 7.13.18

Barbell After yesterday’s workout it seems like a weightlifting kind of day… A. Bench Press Take 15 minutes to establish a 3 rep max B. Deadlift Take 20 minutes to establish a 3 rep max Conditioning C. Anaerobic Assault Bike #3 (:20) (6 Rounds for calories) :20 all out on the 3:30...

Day 4 – 7.12.18

Barbell A. 2 Push Jerks+1 Split Jerk – 5 sets Conditioning Over the next few weeks I am going to program one long/hero-like workout.  B. 5 RFT 30/25 cal Row 25/15 Ring dips 400m run 30 OHS (95, 65) 35 min cap Cool Down 4 minutes on the rower at a very casual pace 2 minutes/side couch stretch 1 minute/side cow face...

Day 3 – 7.11.18

Auxiliary Work 4-5 sets (15 minutes) A1. Isometric ring dip holds (Top for 10 seconds, bottom for 10 seconds) Weighted if you can. You will hold for 10 seconds with arms locked out then lower yourself to the bottom of the ring dip and hold for 10 seconds there. Try to keep this whole sequence unbroken meaning try not to deload after the top hold by putting your feet down and then setting yourself at the bottom. You can do the same thing with push up position. Hold the push up plank position, lower yourself so you are hovering over the ground and hold there for 10 seconds.  A2. Isometric chin over bar hold (pronated grip) x10-20 seconds A3. Jefferson curl x4 Barbell B1. 3 sets x2 reps: Snatch Lift off (to shin) + Snatch Pull (90-110% of snatch) B2. 1 min hollow rock hold Conditioning C. 6 RFT 10 unbroken toes to bar 10 unbroken wall balls (30, 20) 1 min rest between rounds These sets must be unbroken. If you fail to make that movement, you must start back at one (for that particular movement not necessarily back to one of that whole round…unless you are on toes to...

Day 2 – 7.10.18

Gymnastics A. Ring Muscle up x2 (catch as high as you can for two reps) x6 sets For starters, if RMUs are still a big work in progress for you, take a step back and pick one of these auxiliary pieces that you may need to work on Target here is to work on catching higher than being a deep ring dip. For some of you, you need to start generating more momentum on your kip (think bigger swing), for some your hips have to start getting involved. What we are looking for is set 2 that Jess shows. How do we get there? One thing to focus on is push down on the rings versus pulling. You can see here the hand rotation that is worked on with hips to rings. Perhaps a good practice here would be to do a few hips to rings with your focus on hands pushing down on the rings and then go into a ring muscle up. Barbell Active hip mobility. Do these four movements as part of your warm up prep for the back squats. Notice, they are NOT done quickly. Control the movements and keep your positioning B. Back Squat (10@65%, 5@75%, 4@85%, 3@90%, , 2@95%, 2@100%) Off of your 3 RM Conditioning C. AMRAP 12 15 Chest to bar pull ups 7 Squat snatch (135,...