Wednesday 160817

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Chest-to-Bar Pullup
2) Strict Pullup
3) Pullup Negative
4) Piked Assisted Pullup
5) Ring Row


AMRAP 20:
10 Single Arm Dumbbell Push Press, left arm
10 Single Arm Dumbbell Push Press, right arm
500m Row

GEAR: 2.5


Extra Work: Strict Handstand Pushup Development

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Deficit Handstand Pushup
2) Strict Handstand Pushup
3) Handstand Negative to Headstand
4) Box L Headstand Pushup
5) Box L Headstand Pushup Negative

Tuesday 150817

Front Squat

1-1-1-1, then 3x2

Build over all four singles. The fourth set should be a MODERATE single, leaving two reps in the tank, keeping excellent posture and speed. Then perform three sets of two at 90% of today's single.


For Time:
18 Thrusters, 115#/75#
800m Run
18 Thrusters, 115#/75#

TIMECAP: 9:00
GEAR: 2.5


Extra Work: Lunge/Row/Sorenson Hold

3 Sets, Not For Time:
20 Back Rack Walking Lunges
10 Single Arm Dumbbell Rows/side
0:30-0:45 Sorenson Hold

Thursday 100817

Dual Kettlebell Rack Carry

Every 2:00 x 10 Sets:
100'


@ 0:00 For Time:
Assault Bike or Row 20/15 Calories
Run 300m
20 Kettlebell Swings, 32kg/24kg
Run 300m
Assault Bike or Row 20/15 Calories

TIMECAP: 9:00
GEAR: 3

3:00 Rest/Transition (from 9:00 timecap)

@ 12:00 For Time:
30-20-10 Dumbbell Thruster, 50#/35#
Alternate With
15-10-5 Burpee Box Jump Over, 30"/24"

TIMECAP: 9:00
GEAR: 2.5


Extra Work: Split Stance Romanian Deadlift/Half Kneeling Press/Bulgarian Split Squat

20 Minutes @ Moderate Pace:
10 Split Stance Romanian Deadlift/side
10 Half Kneeling Press/side
10 Bulgarian Split Squats/side

Wednesday 090817

Hang Snatch (Above Knee)

Build to Max Double


For Time:
6/4 Rope Climbs, 15' Ascent
30 Kettlebell Snatch, 24kg, alternate arms every 5 reps
4/2 Rope Climbs
20 Kettlebell Snatch, alternate arms every 5 reps
2/1 Rope Climbs
10 Kettlebell Snatch, alternate arms after 5 reps

TIMECAP: 12:00
GEAR: 2


Extra Work: Landmine Press/Lateral Raise/Rear Delt Fly Complex

5 Sets/side

A full set is 8 landmine press + 8 lateral delt raise + 8 rear delt flyes. The weight drops with each exercise.

Saturday 050817

EXTRA WORK SATURDAY!


Muscle-Up Development

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up
2) Muscle-Up Negative
3) Transition Rock
-Elevated  (most difficult)
-Supine  (medium difficulty)
-Incline  (least difficult)

Athletes who can perform kipping muscle-ups but not strict muscle-ups should perform negatives today, to work on building strength for strict muscle-ups.


Bike/Row/Run

2 Rounds @ 6:
Assault Bike 12:00
Row 12:00
Run 12:00

If you have a heart rate monitor, wear it. Keep HR between 120-140. Record distance per 10 minute block and average HR.


20 Minutes @ Moderate Pace:
10 Split Stance Romanian Deadlift/side
10 Half Kneeling Press/side
10 Bulgarian Split Squats/side

All exercises should be performed with moderate weight. Emphasize pausing at both ends of the range of motion and keeping movement controlled and precise.
Split Stance RDL: May be loaded with barbell, dumbbells, or kettlebells.
Half Kneeling Press: Dumbbell or Kettlebell.
Bulgarian Split Squat: Dumbbells or Kettlebells at sides.


Hang Clean (Above Knee)

Build to Max Double


Landmine Press/Lateral Raise/Rear Delt Fly Complex

4 Sets/side

A full set is 8 landmine press + 8 lateral delt raise + 8 rear delt flyes. The weight drops with each exercise.