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Friday, September 29, 2017

Saturday September 30th 2017

2 sets @ 70%
300m Run
100m Front Rack Carry
300m row
100m farmers Carry
+
rest additional 10 min
+
4 sets:
10/8 Cal Airbike
5 Bar Muscle up
5 burpee Box jump @ 24"/20"
5 hang Squat Snatch @ 135lb/95lb
rest 2 min b/t sets
-- Right into (only use the 2 min Rest and get right into next 4 sets)
4 sets:
200m run
15 Wall Balls
5 Squat Clean @ 185lb/115lb (done in singles)
rest 2 min

Thursday, September 28, 2017

Friday September 29th 2017

A. Front Squat, work to tough set of 3 reps
B. 10 min EMOM: (same minute)
2 Challenging Strict Press
3 Challenging Wtd Pronated Pullups
rest 5 min
4 sets @ consistent pace (concentrate more on fundamentals of movement)
8-12 CTB
8-12 Push ups
15 GHD sit ups
100ft walking lunges
rest 1min b/t sets

Tuesday, September 26, 2017

Wednesday September 27th 2017

A. Overhead Squat @ 20X1, 2-2-2-1-1-1 rest 2 min (2s should be roughly the same or better from last week)
B. Slow Pull Squat Snatch w/ :03 Pause in Catch, 1 rep every :90--  start @ 50%RM of Sq Snatch and increase every set by 5-10lb per set x 10 sets
C. 3 sets:
Row :90 @ 70% effort
8-12 double arm KB Push Jerk @ 24kg/16kg (per arm)
rest :90
+
rest additional 5 min
+
3 sets:
Airbike :90 @ 70% effort
10-15 Toes to bar
rest :90

Monday, September 25, 2017

Tuesday September 26th 2017

A. 3 Tall Split Jerk + 3 Strict Press while in catch position, 3 reps @ 30-40% of 1RM x 3 sets rest 1 min 
B. Push Jerk, 2-2-2-2-1-1-1-1 rest 1m30 (start @ technical effort and work to moderately challenging on singles 
C. 8 sets @ 90% effort: 
:90 AMRAP:
3 Ring Muscle ups
6 Hang Power Snatch @ 105lb/70lb
9 Burpee over barbell
12 Air Squats Holding Medball in Bear Hug Position (20lb/14lb)
AMRAP Box jumps Remaing time @ 24"/20"
rest :90 b/t sets

Sunday, September 24, 2017

Monday September 25th 2017

A. Squat Clean & Split Jerk, 2-2-2-2-1-1-1-1 (2's drop and reset b/t w/ :10 rest bt reps)  2s @ or above 80%RM, 1s @ or above 85%RM (make all sets cumulatively better than last weeks 2s and 1s)
B. Halting Clean DL . Clean Pull, 1.2 @ 95-100%RM of squat clean, 1.1 every 2 min x 6 sets -- reset b/t all reps -- from 2" deficit 
C. EMOM x 10 min:
1st min: Alt Reverse Barbell Lunges, 6 reps/leg
2nd min: Front Bridge, :40
--rest 3 min 
EMOM x 10 min: 
1st min: Barbell Good Mornings, 6 reps @ 3010
2nd min: Strict Pronated Pullups, AMRAP :20 -- make all 5 sets repeatable numbers

Friday, September 22, 2017

Saturday September 23rd 2017

2 sets:
400m Run @ 85% effort
100m Mixed Carry ( 1 arm overhead/1arm @ Farmers) - use heavier weight for farmer
400m row
Accumulate :45 Of Hanging Tuck Hold
+
rest additional 10 min
+
5 sets:
100m Run
5 Bar Muscle up
50 Double Under
5 Power Snatch @ 155lb/105lb
rest 1m30 b/t sets
-- Right into (only use the 1:30 Rest and get right into next 5 sets)
5 sets:
10 Hspu
200m run
5 Squat Clean Thruster @ 155lb/105lb (done in singles)
rest 1m30

Thursday, September 21, 2017

Friday September 22nd 2017

A. Front Squat, work to tough set of 4 reps
B. 10 min EMOM:
1st min: 3 Challenging Strict Press
2nd min: 3 Challenging Wtd Pronated Pullups
rest 5 min
10 min EMOM:
1st min: :30 Ring Rows @ 3030
2nd min: :30 Push ups @ 3030
rest 5 min
10 min EMOM:
1st min: :30-:45 FLR on rings
2nd min: 10/10 Jumping split Squats

Tuesday, September 19, 2017

Wednesday September 20th 2017

A. Overhead Squat @ 20X1, 3-3-2-2-1-1 rest 2 min (3's and 2's are @ 90% or better of best 3 and 2 of last couple of weeks)
B. Snatch Pull .  Slow Pull Squat Snatch, 1.1 (reset b/t reps)  start @ 50%RM of Sq Snatch and increase every set by 5-10lb per set x 10 sets rest 1min
C. 4 sets:
Row :60 @ 70% effort
6-9 UB Hang Squat Clean @ 135lb/95lb (scale if needed)
rest 1min
+
rest additional 5 min
+
4 sets:
Airbike :60 @ 70% effort
6-9 UB Power Snatch @ 115lb/75lb
rest 1 min

Monday, September 18, 2017

Tuesday September 19th 2017

A. Tall Jerk, 3 reps @ 30-40% of 1RM x 3 sets rest 1 min 
B. Push Jerk, 3-3-2-2-1-1-1 rest 1m30 (start @ technical effort and work to moderately challenging on singles 
C. 8 sets @ 90% effort: 
2 min AMRAP:
3 Shoulder to overhead @ 135lb/95lb
6 Box jumps @ 30"/24"
9 Full Stand Burpee 
9 CTB
6 DL @ 135lb/95lb 
3 Hang Power Clean @ 135lb/95lb
AMRAP Double Unders in Remaining time
rest 2 min b/t sets 


Sunday, September 17, 2017

Monday September 18th 2017

A. Squat Clean & Split Jerk, 3-2-2-1-1-1 (3 and 2's drop and reset b/t w/ :10 rest bt reps) --3 @ or above 75%RM, 2s @ or above 80%RM, 1s @ or above 85%RM
B. Halting Clean DL . Clean Pull . Low hang Clean Pull, 1.1 @ 95-100%RM of squat clean, 1.1 every 2 min x 6 sets -- reset b/t clean DL and Clean Pull -- no drop b/t clean pull and low hang
C. EMOM x 16 min
1st min: Front foot elevated reverse barbell lunge, 8 reps (L)
2nd min: Front foot elevated reverse barbell lunge, 8 reps (R)
3rd min: 2 Strict CTB . 4 Strict Pronated Pullups . 6 Supinated Slow Ring Rows
4th min: :30 Deadbug/hollow body

Friday, September 15, 2017

Saturday September 16th 2017

3 sets:
400m Run @ 85% effort
L-arm Suitcase Carry 50m
R-arm (same)
FLR on Rings, :30-:45
rest 2 min b/t sets
+
rest additional 10 min
+
30 min EMOM:
1st min: 3 T&G Power Snatch @ 155lb/105lb (increase up or down if needed)
2nd min: 20 Double Unders + 4-6 Bar Muscle ups
3rd min: Airbike 10/8 Cals @ 85% effort
4th min: 3 Thrusters @ Same weight as Snatch
5th min: 20 Double Unders + 8-12 Kipping hspu

Thursday, September 14, 2017

Friday September 15th 2017

A. Front Squat, 5-3-2-5-3-2 rest 2-3 min (2nd wave heavier than first. make 5s and 3's heavier than last weeks 6s and 4s.. if possible have both 2s be heavier than last week as well)
B. 3 sets:
Cluster Pendlay Row, 3 T&G
rest :20
3 Wtd Pronated Pullups
rest :20
Front Bridge hold, :45
rest 1m45
C. 3 sets:
3 BTN Strict Press
rest :20
Seated Alt bell Press, 6 reps/arm (non working arm stays in front rack)
rest :20
6-8 Toes through ring w/ :03 controlled descend
rest 1m45
D. EMOM x 12 min:
1st min: 10 barbell Strict Press
2nd min: 10 Bent Over supinated Barbell Rows
3rd min: 8/8 Double arm Front Rack KB Walking Lunges

Tuesday, September 12, 2017

Wednesday September 13th 2017

A. Overhead Squat @ 20X1, 2 reps x 4 sets rest 1m45 b/t sets (mod challenging weight or better)
B. Snatch High Pull .  Below Knee Hang Squat Snatch, 1.1.1 reps  start @ 50%RM of Sq Snatch and increase every set by 5-10lb per set x 8 sets rest 1m20
C. 4 sets:
Row :60 @ 70% effort
8-10 UB Hang Squat Snatch @ 95lb/65lb (scale if needed)
rest 1min
Row :60 @ 70% effort
8-10 UB Power Clean & OH @ Same weight
rest 1 min

Monday, September 11, 2017

Tuesday September 12th 2017

A. Pause Push Jerk, 2 reps @ 40-50%RMish x 5 sets rest 1m30 (full :02 pause in DIP of each movement)
B. 2 Push Press + 4 Push Jerk every other minute x 5 sets (mod challenging weight) 
C. 9 sets @ 90% effort:
9 Toes to bar 
9 Wall Balls @ 20lb/14lb 
9 KB swings @ 32kg/24kg 
9 Box jump overs @ 24"/20"
rest = work

Sunday, September 10, 2017

Monday September 11th 2017

A. Squat Clean & Split Jerk, 1 reps every 2 min @ 85%RMish x 6 successful lifts
B. Halting Clean DL . Clean Pull, 1.1 @ 95-100%RM of squat clean, 1.1 every 1m50 x 6 sets -- reset b/t reps 
C. 4 sets
Alt Reverse Barbell Lunges, 8 reps/leg
rest 1 min 
Single Arm Ring Rows, 12 reps/arm 
rest 1 min 

Friday, September 8, 2017

Saturday September 9th 2017

4 sets:
400m Run @ 85% effort
rest :45
L-arm UB Front Rack Carry 50m
R-arm UB Front Rack Carry 50m
rest :45
+
rest additional 10 min
+
30 min EMOM:
1st min: Power Clean &  Push Jerk Singles, 1.1.1.1.1 @ 135lb/95lb (increase up or down if needed)
2nd min: Row :40 @ 70% effort
3rd min: 8-12 kipping hspu
4th min: Power Snatch Singles, 1.1.1.1.1 @ same weight as power clean & Jerk weight
5th min: Bike :40 @ 70% effort
6th min: 4-6 UB Bar Muscle ups

Thursday, September 7, 2017

Friday September 8th 2017

A. Front Squat, 6-4-2-6-4-2 rest 2-3 min (2nd wave heavier than first. make first 6 just lighter than your set of 6 last week)
B. 3 sets:
Cluster Pendlay Row, 1.1.1.1
rest :20
3-4 Wtd Pronated Pullups
rest 1m45
C. 3 sets:
3 Strict Press
rest :20
3 deficit Strict HSPU
rest 1m45
D. 3 sets:
Single arm rotating Dbell press (Arnold), 10 reps/arm
rest :60
Dbell Arc Row 12 reps/arm @ 3010
rest :60
OH Walking Lunges w/ 45/25 plate, 10 reps/leg
rest :60
*for B AND C use all tough and same weights*

Tuesday, September 5, 2017

Wednesday September 6th 2017

A. Overhead Squat @ 20X1, 3 reps x 4 sets rest 1m50 b/t sets (mod challenging weight or better)
B. Snatch High Pull . Paused Mid Hang Squat Snatch . Above Knee Hang Squat Snatch, 1.1.1 reps  start @ 50%RM and increase every other set by 5-10lb per set x 7 sets rest 1m20
C. 3 sets:
Airbike :50 @ 70% effort
8-10 UB OH Squats @ 115lb/75lb (scale if needed)
rest 1min
Row :50 @ 70% effort
10 Hang Power Clean @ Same weight
rest 1 min


Monday, September 4, 2017

Tuesday September 5th 2017

A. Pause Push Jerk . Pause Split Jerk, 1.1 reps @ 40-50%RMish x 5 sets rest 1m30 (full :02 pause in catch of each movement)
B. 5 Push Press every other minute x 5 sets (mod challenging weight) 
C. 5 sets @ 90% effort:
10 Calorie Row 
15 Box jumps @ 24"/20"
5 Ring Muscle ups 
15 KB Swings @ 32kg/24kg 
10 Burpees 
rest = work 

Sunday, September 3, 2017

Monday September 4th 2017

A. Squat Clean & Split Jerk Cluster, 1.1-- successful set above @ or above 80-82.5%RM x 7 sets rest :10/rest 2 min
B. Clean Pull . Low Hang Clean Pull @ 85-90%RM of Squat Clean or above, 1.2 x 5 sets rest :90 -- do not drop weight b/t reps
C. EMOM x 15 min:
1st min: Jumping Alt Split Squats @ 10X0 w. light barbell on back, 10/10
2nd min: Mixed Grip Strict Pullups, 4-5 reps per grip
3rd min: rest

Friday, September 1, 2017

Saturday September 2nd 2017

5 sets @ 85% effort:
400m
rest :90 bt sets
+
rest additional 10 min
+
30 min EMOM:
1st min: Mod heavy Power Snatch, 1.1.1.1 (drop each rep from overhead)
2nd min: 3-4 Burpee Bar Muscle up
3rd min: 5 HIGH box jumps
4th min: 50 Double Unders
5th min: 12/9 Cals on rower
6th min: 10/8 Cals on Airbike