Tuesday 171017

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 


For Time: 
75 Double Unders
3 Legless Rope Climbs, 15' Ascent
75 Double Unders
2 Legless Rope Climbs
75 Double Unders
1 Legless Rope Climb 

TIMECAP: 12:00  
GEAR: 2.5 


Extra Work: Split Jerk

3-3-3, 2x3 

Monday 161017

Deadlift

5-5-5, then accumulate 15 paused reps at -15% 


As Far As Possible in 10 Minutes: 
10 Calorie Row
5 Deadlifts, 275#/185# 
12 Calorie Row
6 Deadlifts
14 Calorie Row
7 Deadlifts Etc 

GEAR: 2.5 


Extra Work: Kettlebell Lunge/Half Kneeling Press/Kettlebell Row

3 Sets for Quality: 
20 Double Kettlebell Front Rack Walking Lunges
10 Half Kneeling Kettlebell Press/side
15 Single Arm Kettlebell Rows/sid 

Saturday 141017

Extra Work Saturday!


Snatch from Blocks (Above Knee)

3RM


Clean and Jerk from Blocks (Above Knee)

3RM


Muscle-Up Development

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

1) Strict Muscle-Up + Negative (aim for 0:10 per negative)
2) Strict Muscle-Up
3) Muscle-Up Negative
4) Transition Rock
-Elevated (most difficult)
-Supine (medium difficulty)
-Incline (least difficult)


Assault Bike

5:00 @ 6,
3:00 @ 7,
2:00 @ 8

2:00 Rest

75/60 Calories For Time


Row

5:00 @ 6

4 Sets:
1200m @ 8-9
600m @ 5-6

1200m: Fast but sustainable, look to keep efforts within a few seconds of each other. 600m: Row these slowly, keeping your stroke rate between 22-26 and focusing on mechanics.

Thursday 051017

Clean Pull + Power Clean + Clean

1-1-1-1-1-1-1-1 (8 sets of 1 increasing in loading)


3 Rounds For Total Time: 
15 Dumbbell Snatch, 50#/35#, alternating
12 Box Jumps, 24"/20" 
9 Handstand Pushups 

1:00 Rest 

TIMECAP: 14:00
GEAR: 2.5


Extra Work: Rope Climb Development

16:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency) 

-L Rope Climb
-Strict Legless Rope Climb from Seated
-Strict Legless Rope Climb from Standing
-Legless Rope Climb
-Rope Climb w/Legs
-Long, Medium, or Short Rope Pull (3-5/side per set) 
-Lying-to-Standing Rope Climb

Wednesday 041017

Ring Dip Development

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

1) Strict Ring Dip @ 31X1 Tempo
2) Strict Ring Dip
3) Ring Dip Negative
4) 0:05-0:10 Ring Support + 0:05-0:10 Dip Support 


AMRAP 9: 
15 Deadlifts, 245#/165# 
15 Sit-Ups (feet anchored) 

GEAR: 2. 


Extra Work: Row

3:00 @ 6, 2:00 @ 7, 1:00 @ 8 

2:00 Rest 

6x600m @ 9 

2:00 Rest Between Sets