Day 4 – 4.12.18

Warmup A. 10 minutes on assault bike – remember, this is a WARMUP. I don’t really care how many cals you hit. Trying to flush out those legs…based on “feedback” EMOM: :08 hard, :52 easy pedal For the hard portion, think 90%, not 100% Myofascia Release -DON’T SKIP THIS B. 10 minutes on the foam roller 2:30 on your right leg IT band, 2:30 on your right leg adductor (inside of leg) 2:30 on your left leg IT band, 2:30 on your left leg adductor Strength Conditioning C. “Lynne” 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups Once you come off the bar you are done. No dead hangs. If you come to a dead hang you are done. If you are feeling good feel free to do chest to bars pull ups. Work on butterfly (if that means chin over the bar pull ups then stick with...

Day 3 – 4.11.18

Gymnastics A. 5 sets A1. Hands to hips ring swings x3 + 2/1 RMU This week we will add in the muscle up. Goal is be catching ourselves higher than that deep ring dip A2. 6/4 kipping HSPU Finish your position on HSPU – feet together, heels up, locked out Strength B1. DB Push Press (5-5-4-3-3) B2. Strict toes to bar x5 (3 second descent of feet) Conditioning C. 6 RFT 10 Box jumps 10 Shoulder to overhead (135,...

Day 2 – 4.10.18

Weightlifting A. Pause clean x3 reps 60%x1 sets 70%x2 sets 75% x2 sets 80% x3 sets Conditioning B. At the top of each minute row 200m/170m for 10 minutes Accessory Work C. Every 1:30 for 18 min. Alternate between each movement. 1st minute:  Single arm DB bench press x8/side 2nd minute: Snatch Grip Pendlay Row x8 3rd minute: 4/2 deficit HSPU (45#/10#) with a 3 second pause at the finish position (feet together, head through, heels up – opens standards...

Day 1 – 4.9.18

Strength Endurance A. Snatch Pull + Snatch Complete one sequence every :30 for a total of 3 sequences at each weight, rest 1 minute in between each jump in weight: 62%, 67%, 72%, 77%, 82% Like last week except adding a slight amount of weight.  B. Every 2 minutes 10 Back Squats (40%, 50%, 60% for last 3 sets) + 35 double unders Conditioning C. Every 3 minutes for 12 min (4 sets) 21 Wall balls (20, 14) 15 hang power snatch (95, 65) D. 4×20 GHD situps!!!! Complete all four rounds inside of 8...

Day 5 – 4.6.18

Weightlifting A. Power Snatch: In 12 minutes build to a heavy double Goal here is quality reps. These do not need to be touch and go. Finish without take steps forward or pressing out. If you do, drop the weight 5-10# and work your way back up. No exceptions on that. Move well before moving heavy.   Stability B. 5 sets B1. Suitcase carry x100′ per arm B2. Turkish get up x2 per side Conditioning B. For time 30 Thrusters (115, 80) 150 double unders 50/44 cal row 50 KBs (70, 53) 10/6 ring muscle ups *15 min cap...

Day 4 – 4.5.18

Gymnastics 5 sets A1. Hands to hips ring swings x3 A2. False grip ring pull ups to sternum, hold 3s at top (3-5 reps) A3. Strict Ring dips x4/2 (hold 3s at top and bottom of ring dip) A4. Hip extensions 4×20 Strength B. Front Squat (10@50%, 8@55%, 8@ 60%, 6@65%, 5@75%,) Conditioning C. 4 RFT 8 DB snatch (70/55) 12 toes to bar 12 box jump overs Fitness: 8 DB snatch 40/30, 12 knee pulls, 12 box step...