Friday 261018

Gymnastics Skill Work:

Muscle-Up: 

-Level 1: Hollow Rock Muscle-Up-to-Sit, 6x(3+1)x5 

-Level 2: Quick-Kip Muscle-Up, 5x1-3 

-Level 3: Muscle-Up + Tap Swings, 5x(1+2)x1-3 

OR 

Chest-to-Bar Pullup/Pullup: 

-Level 1: Tap Swing + Chest-to-Bar, 5x(2+1)x5 

-Level 2: Chest-to-Bar + Tap Swing, 5x(1+2)x5 

-Level 3: Shoulder Width Chest-to-Bar, 5x5 

AND 

Handstand Walk: 

-Level 1: Handstand Bailout, 5x5 

-Level 2: Controlled Wall Reach, 5x5 

-Level 3: 2-4 Step Controlled Wall Reach, 5x5 


4 Rounds For Total Reps:

2:00 Max Pushups

2:00 Max Calorie Row

2:00 Rest

GEAR: 2.5


Extra Work: Conventional Deadlift

6x4, use 95% of last week's top set of 6

The first two reps of each set are performed with a three count pause just below the knees.

Thursday 251018

Back Squat

4-4-4, 2x4

Athletes build over the first three sets to a challenging but submaximal weight, leaving two good reps in the tank. Repeat that weight for the remaining two sets.


For Time:

40 Double Unders

30 Jump Squats

40 Double Unders

30 Dumbbell Snatch, 50#/35#, alternating

40 Double Unders

30 Jump Squats

40 Double Unders

TIMECAP: 7:00

GEAR: 3


Extra Work: Shoulder Press

8-8-8-8-8

Athletes build over the first four sets to a challenging but not quite maximal weight, leaving one good rep in the tank. Use 95% of that weight for the fifth set.

Wednesday 241018

Clean

3-3-3-3-3

Athletes should keep their hands on the bar for the duration of the set, but this it is not touch-and-go. Build over the first four sets to a challenging but not quite maximal weight, leaving 1 rep in the tank. Use 95% of that weight for the fifth set.


"Scrapheap Scrounger"

AMRAP 20:

12 Clean & Jerks, 145#/100#

9 Bar Facing Burpees

400m Run

GEAR: 3


Extra Work: Prehab Circuit 2

EMOM 12, alternating: 

a) Row 0:45, easy pace 

b) 6 Single Arm KB Bottoms Up Press + 25' Single Arm Kettlebell Bottoms Up 90/90 Carry, left arm 

c) 6 Single Arm KB Bottoms Up Press + 25' Single Arm Kettlebell Bottoms Up 90/90 Carry, right arm 

d) 10 Single Leg Banded Good Morning/side 

Tuesday 231018

Snatch Grip Romanian Deadlift

8-8-8-8-8

Build over the first four sets to a challenging but not quite maximal weight, leaving one good rep in the tank. Use 95% of that weight for the fifth set.


4 Rounds For Time:

12 Pullups

24 Sit-Ups, feet anchored

75m Farmers Carry, 50#/35# Dumbbells

TIMECAP: 15:00

GEAR: 2.5


Extra Work: Prehab Circuit 1

EMOM 12, alternating: 

a) Assault Bike 0:45, easy pace 

b) 12 Cossack Squats (6/leg) 

c) Squat Flow 

d) 10 V-Ups or Tuck-Ups 

 

Friday 191018

Shoulder Press

8-8-8, 2x8

Athletes build over the first three sets to a challenging but manageable weight, leaving two good reps in the tank. Repeat that weight for the remaining two sets.


4 Rounds For Time:

10 Single Arm Power Clean, left

10 Single Arm Push Press, left

10 Single Arm Power Clean, right

10 Single Arm Push Press, right

3 Rope Climbs, 15' Ascent

TIMECAP: 15:00

GEAR: 2


Extra Work: Gymnastics Skill Work

Muscle-Up: 

-Level 1: Hollow Rock Ring Row, 5x(3+1)x5 

-Level 2: Hollow Rock Muscle-Up-to-Sit, 5x(3+1)x5 

-Level 3: Muscle-Up with Heel Tuck, 5x1-3, emphasize sharp heel tuck at top as seen in video 

OR 

Chest-to-Bar Pullup/Pullup: 

-Level 1: Ring Row, 5x5, pausing at chest 

-Level 2: Tap Swing + Chest-to-Bar, 5x(2+1)x5 

-Level 3: Strict + Kipping Chest-to-Bar, 5x(1+1)x5 

AND 

Handstand Walk: 

-Level 1: Cartwheel, 5x5 

-Level 2: Handstand Bailout, 5x5 

-Level 3: Controlled Wall Reach, 5x5 

 

 

Thursday 181018

Suitcase Walking Lunge

4x12/side

Notes 12 = 6 steps per leg. Per side = per hand. Athletes should build to a challenging but manageable weight and repeat for four total sets on each side.


AMRAP 9:

200m Run

8 Single Arm Overhead Squats, 50#, left

8 Single Arm Overhead Squats, 50#, right

GEAR: 3


Extra Work: Prehab Circuit 4

4 Sets For Quality: 

Assault Bike 1:00, easy pace 

Triplanar Samson Lunge, 0:10/position 

10 Bulgarian Split Squats (5/side, light) 

15 Hollow Rocks 

 

Wednesday 171018

Conventional Deadlift

6-6-6-6-6

The first three reps of each set are performed with a three count pause just below the knees. Notes Athletes build over the first four sets to a challenging but not quite maximal weight, leaving 1 good rep in the tank. Use 95% of that weight for the remaining set.


For Time:

25 Kettlebell Swings, 24kg/16kg

25 Box Jump Overs, 24"/20"

25 Dumbbell Thrusters, 50#/35#

25 Kettlebell Swings, 24kg/16kg

TIMECAP: 6:00

GEAR: 3


Extra Work: GHD Hip Extension

4x20

Tuesday 161018

Push Jerk

5-5-5-5-5

Athletes build over the first four sets to a challenging but not quite maximal weight, leaving 1 good rep in the tank. Use 95% of that weight for the remaining set.


AMRAP 4:

30 Double Unders

20 Wall Ball, 20# to 10'/14# to 9'

10 Toes-to-Bar

Repeat for a total of four cycles, resting 1:00 between cycles. Score continuously.

GEAR: 2.5


Extra Work: Snatch Without Hip Contact

3-3-3-3, 2x3

Athletes build over the first four sets to a challenging but not quite maximal weight, leaving 1 good rep in the tank. Use 95% of that weight for the remaining two sets.

Monday 151018

Gymnastics Skill Work

Handstand Pushup:

-Level 1: Box L-Headstand Pushup, 5x5

-Level 2: Handstand Pushup Negative, 5x3 (target: 0:10/rep)

-Level 3: Knees-to-Elbows Handstand Pushup

Pistol:

-Level 1: Shrimp Squat, 5x5/side

-Level 2: Static Pistol, 5/side (target: 0:30 hold)

-Level 3: Paused Pistol, 5x5 (0:03 pause at bottom)


4 Rounds For Time:

30 Squats

15/10 Ring Dips

500m Row

TIMECAP: 23:00

GEAR: 2.5


Extra Work: Prehab Circuit 2

EMOM 12, alternating: 

a) Row 0:45, easy pace 

b) 6 Single Arm KB Bottoms Up Press + 25' Single Arm Kettlebell Bottoms Up 90/90 Carry, left arm 

c) 6 Single Arm KB Bottoms Up Press + 25' Single Arm Kettlebell Bottoms Up 90/90 Carry, right arm 

d) 10 Single Leg Banded Good Morning/side