Day 5 – 6.16.17

Weightlifting A. Front Squat + Dip Jerk + Split Jerk – Build to a heavy complex in 6 sets Conditioning 5 RFT 10 dual kb clean and jerks (53, 35) 100′ farmer’s carry (53, 35) 10 KB Deadlifts (53, 35) Fitness: 10 knee pulls, 10 clean and jerks (85,...

Day 4 – 6.15.17

Weightlifting A. Clean – 6×3, building Gymnastics B. For this piece, warm yourself up well and then give a max effort, unbroken set of each (you have one shot for that effort). Take the time you need between the pull ups and HSPU. We will use these numbers in the next coming weeks so if you miss today try to get these in at some point. B1. Strict Chest to Bar Pull ups ¬†– 1x ME) Good hollow body position (feet in front of you, no arch in your back), make contact with the bar B2. Strict Handstand Push-ups – 1xME Make sure your head gets through at the finish position. Conditioning/Skill Work C. EMOM 16 (alternate) C1. 8 Toes to bar C2. 7 OHS (115-155, 80-105) -> your choice in weight C3. 3-5 Bar muscle ups C4. 8 wall balls (30, 20) All sets should be Unbroken. Choose weights and reps accordingly. The weight listed are suggestions for today. Pick a weight between what’s listed and go with that for all sets. Today is a chance for you to work on movements. Think of this as a skill/training...

Day 3 – 6.14.17

Weightlifting A. Deficit Deadlift – 5×3 building (stand on a 45# plate) B. Tempo Bench Press, 4×5, tempo (30X1) Conditioning C. AMRAP 4 7 DB thrusters (40, 30) 10 cal Assault Bike REST 2 MIN AMRAP 4 5 KBs (88, 70) 8 Box Jumps (30″/24″) JOG/REST 2 MIN TO “START A” ON THE TRAIL For time: 400m Run Instead of doing a turnaround, if you can, start at the “Start A” stamp on the trail and run to the “1/4 mile” stamp on the trail (just past the white spray painted 400m...

Day 2 – 6.13.17

Weightlifting A. Every :90 perform 1 snatch If you miss a weight DO NOT add weight. If it is a sloppy lift – DO NOT add weight. This isn’t necessarily a one rep max day. If things are moving slowly, absolutely go for it. But if not, drop weight and build back up. B. Back Squat, 4×8, then 1×10 Building up to an 8 RM in the 4 sets and then drop back to 85-95% of that for your set of 10 Conditioning C. “Annie’s On the Run” (Courtesy of CFNE and you can thank Joe C for finding this one!) 100 DU 50 situps 200m run 80 DU 40 Situps 200m run 60 DU 30 Sit ups 200m run 40 DU 20 Sit ups 200m run 20 DU 10 Sit ups 200m run *Fastest time I saw –...

Day 1 – 6.12.17

Weightlifting A. 4 sets: 3 strict press+5 push press B. Using the same weight as your last set of Part A: Do 3 strict press+ME push press Just count your push press reps C. In 8 minutes (and 8 minutes ONLY) Do a 1 RM power clean DO NOT go over the 8 minutes. This is about learning about adequate rest periods to tap into your creatine phosphate energy system. It needs to recover to hit max efforts. But I do want you to learn how to jump in weights in a competition – which always limits a time to find a 1 RM. If you do 8 lifts – you’ve missed the point of this. Rest EXACTLY 2 minutes and then complete Conditioning D. “CP Battery Test” AMRAP 8 Power Cleans (90% of C) Learning how to move heavy weight quickly. This comes from old school James Fitzgerald...

Day 5 – 6.9.17

Core and Should stability work A.¬†3 sets: :30 right Side plank (on hand) right into :30 left side plank (on hand) right into push up plank 1:00 Rest 1-2min between sets The plank sequence will total 2 minutes so flow seamlessly from one position to the next Weightlifting B. Split Jerk – 5×2, starting at 80% and build if you can Conditioning¬† C. Catapillars AMRAP 14 7/5 Ring Muscle Ups 14 KBs (70, 53) 21 air...