Friday 260419

Muscle-Up Development

Level 1 – choose one:

(1a) 5 Sets of False Grip Ring Rows (Target: 5 reps/set)

(1b) 5 Sets of Transition Rock Variant (Target: 5 reps/set)

Level 2 – choose one:

(2a) 5 Sets of False Grip Chest-to Ring Pullups + 5 Sets of Russian Dips (Target: 5 reps/set of each movement)

(2b) 5-10x1 Muscle-Up Negative (Target: 10x1 with 0:08-0:10/negative)

Level 3 - choose one:

(3a) 5 Sets of Kipping Muscle-Ups (Target: 5 reps/set)

(3b) 5 Sets of Strict Muscle-Ups


Every 0:45 x 20, alternating:

a) 0:30 Russian Kettlebell Swings, 32kg/24kg

b) 0:30 Rotational Medicine Ball Throw, switch sides at 0:15


Extra Work: Isolation Circuit

(1) Alternating Dumbbell Curl 3x12/side, alternating

(2) Dumbbell Overhead Extension 3x12

(3) Lateral Delt Raise 3x12

Thursday 250419

Paused Back Squat

5-5-5-5-5

-0:03 pause at or just below parallel

Athletes build over the first three sets to a challenging but submaximal weight, leaving two reps in the tank. They then repeat that weight for two more sets.


4 Rounds For Time:

15 Bar Facing Burpees

12 Deadlifts, 185#/125#

9 Chest-to-Bar Pullups

TIMECAP: 12:00

GEAR: 3


Extra Work: Prehab Circuit 2

12:00 For Quality:

Assault Bike 1:30 @ 6

10 Scapular Pullups

10 Scapular Pushups

2 Wall Climbs

6 Hand Release Pushups

Monday 220419

Single Arm Strict Press

4x10/side

Pause at both ends, control eccentric. Athletes build in sets to 10 to a tough but technical weight, leaving 2-3 reps in the tank. Repeat that weight for three more sets.


“The Chief”
AMRAP 3:

3 Power Cleans, 135#/95#

6 Pushups

9 Air Squats

Repeat for a total of five cycles, resting 1:00 between cycles. Score continously (i.e. start each cycle where the previous one left off, so if an athlete finishes the first cycle with 3 rounds + 2 power cleans, they begin the second cycle with the third power clean.)

GEAR: 2.5


Extra Work: Single Arm Dumbbell Row

4x10/side

Pause at both ends, control eccentric. Athletes build in sets to 10 to a tough but technical weight, leaving 2-3 reps in the tank. Repeat that weight for three more sets.

Friday 190419

Strict Press

10-10-10-10

Athletes build over the first three sets to a challenging but submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the fourth set.


4 Rounds For Time:

500m Row

15 Thrusters, 95#/65#

TIMECAP: 14:00

GEAR: 2.5


Extra Work: Ring Dip Development

Level 1 – choose one:

(1a) 5 x Ring Support (Target: 0:20-0:30/Set)

(1b) 5x5 Ring Dip Negative (Target: 0:06-0:10/rep)

Level 2:

5 Sets of Partner Assisted or Foot Assisted Ring Dip (Target: 5x5 with minimal assistance)

Level 3 – choose one:

(3a) 5 Sets of Strict Weighted Ring Dips (Target: 6 controlled, technical reps per set)

(3b) Strict Weighted Ring Dip 6-6-6-6-6

Thursday 180419

Rope Climb Development

Level 1 – choose one:

(1a) 5 Sets of Lying-to-Standing Rope Climbs (Target: 5 reps/set)

(1b) 5 Sets of Rope Pull Variant (Target: 5x5/side)

Level 2:

8-12x1 Rope Climb or Partial Rope Climb (Target: Able to complete at least 10 full rope climbs)

Level 3:

(3a) 6-10x1 Legless Rope Climb

(3b) 6-10x1 Strict Legless Rope Climb


EMOM 20, alternating:

a) 200m Run

b) 8 Toes-to-Bar


Extra Work: Row OR Assault Bike

5:00 @ 6-7

20:00 Speed Play

5:00 @ 5-6

Speed Play is variation of speed/effort by feel

Wednesday 170419

Deadlift

10-10-10-10

Athletes build over the first three sets to a challenging but submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the fourth set.


Every 1:30 x 10:

10 Kettlebell Goblet Lunges

15 Russian Kettlebell Swings

Athletes should select load for mostly unbroken, technical, but challenging sets.


Extra Work: Prehab Circuit 4

12:00 For Quality;

1:00 Jump Rope

50' Carioca

12 Ring Rows

15 Hollow Rocks

Monday 150419

For Time:

30 Wall Ball, 20#/14# to 10'

40 Burpees

30 Wall Ball, 20#/14# to 10'

TIMECAP: 8:00

GEAR: 3


Assault Bike OR Row

EMOM 20:

1:00 @ 105-110% MAP Pace

1:00 Rest

MAP (Maximum Aerobic Power) Pace is the athletes calories per minute pace from their bike or row test. E.g. if the athlete got 200 calories in 10 minutes, their MAP is 20 calories/minute. Therefore for this workout, the athlete here would be aiming for 21-22 calories/minute.


Extra Work: Prehab Circuit 2

12:00 For Quality:

Assault Bike 1:30 @ 6

10 Scapular Pullups

10 Scapular Pushups

2 Wall Climbs

6 Hand Release Pushups