Friday 170818

Front Squat

3-3-3-3-3 

Build over the first three sets to a challenging but manageable weight, leaving two solid reps in the tank. Use 85-90% of that weight for the fourth and fifth sets


AMRAP 14: 

10 Power Cleans, 115#/75# 

10 Front Squats, 115#/75# 

10 Deadlifts, 115#/75# 

Each round must be (within reason, keeping relativity in mind) completed unbroken, without setting the bar down. 

GEAR: 2.5 


Extra Work: Conventional Deadlift

3-3-3-3-3 

Build over the first three sets to a challenging but manageable weight, leaving two solid reps in the tank. Use 85-90% of that weight for the fourth and fifth sets.

Thursday 160818

Hang Snatch (Above Knee)

2-2-2, 3x2

Athletes with an established 1RM snatch should start around 83%. Build over the first three sets to a challenging but manageable weight, and repeat for three more sets


For Time: 

50/40 Calorie Row 

20 Dumbbell Snatch, left arm, 50#/35# 

20 Dumbbell Snatch, right arm, 50#/35# 

30 Box Jump Overs, 30"/24" 

20 Dumbbell Push Press, left arm, 50#/35# 

20 Dumbbell Push Press, right arm, 50#/35# 

50/40 Calorie Row 

TIMECAP: 20:00 

GEAR: 2.5 


Extra Work: Split Jerk

2-2-2, 3-4x1 

Build over the first three sets to a challenging double. Then use that weight for 3-4 singles.

Wednesday 150818

EMOM 18, 3-5 reps of one of the following, ranked from highest to lowest profiency: 

1) Strict Muscle-Up

2) Muscle-Up Negative 

3) 5 Transition Rocks 

-Elevated (most difficult) 

-Supine (medium difficulty) 

-Incline (least difficult)

Notes Athlete should select a variation which allows them to maintain the 3-5 rep range with excellent mechanics and some room in the tank


3 Rounds For Time: 

15/10 Ring Dips 

20 Toes-to-Bar 

60 Double Unders 

TIMECAP: 13:00 

GEAR: 2.5 


Extra Work: Prehab Circuit 4

EMOM 12, alternating: 

a) Row 0:45 @ 6 

b) Squat Flow

c) Kettlebell Flow, left 

d) Kettlebell Flow, right

Tuesday 140818

Back Squat

3-3-3-3-3 

Build over the first three sets to a challenging but manageable weight, leaving two solid reps in the tank. Use 85-90% of that weight for the fourth and fifth sets


5 Rounds For Time: 

100' Walking Lunge 

15 Pullups 

TIMECAP: 12:00 

GEAR: 3


Extra Work: Bike, Run OR Row

3:00 @ 6, 2:00 @ 7, 1:00 @ 8 

2:00 Rest 

Max Distance in 8:00 

4:00 Rest 

2x4:00 @ 8:00 pace, 

rest 2:00 between sets 

Monday 130818

Hang Clean (Above Knee) + Clean

1-1-1, 3x1 

Athletes with an established 1RM clean should start around 83%. Build over the first three sets to a challenging but manageable weight, and repeat for three more sets


For Total Reps: 

2:00 Hang Squat Clean Thrusters, 135#/95# 

2:00 Rest 

1:30 Hang Squat Clean Thrusters, 135#/95# 

1:30 Rest 

1:00 Hang Squat Clean Thrusters, 135#/95# 

1:00 Rest 

0:30 Hang Squat Clean Thrusters, 135#/95# 

GEAR: 2


Extra Work: Prehab Circuit 3

EMOM 12, alternating: 

a) Bike 0:45 @ 6 

b) 10 Alternating Kettlebell Z Press (5/side) 

c) Triplanar Pigeon, 0:10/position 

d) 16 Cossack Squats, alternating 

Thursday 090818

Bench Press

5RM 


AMRAP 20: 

20 Sit-Ups 

20 Wall Ball, 20# to 10'/14# to 9' 

20 Kettlebell Swings, 32kg/24kg 

20 Chest-to-Bar Pullups 

2:00 Rest 

GEAR: 2.5 


Extra Work: Muscle-Up Development

EMOM 15, 3-5 reps of one of the following, ranked from highest to lowest profiency:

1) Strict Muscle-Up

2) Muscle-Up Negative 

3) 5 Transition Rocks 

-Elevated (most difficult) 

-Supine (medium difficulty) 

-Incline (least difficult)

Tuesday 070818

EMOM 15, 4-6 Reps of one of the following, ranked 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


5 Rounds For Time: 

100' Double Kettlebell/Dumbbell Overhead Carry 

20/15 Pushups 

TIMECAP: 15:00 

GEAR: 2 


Extra Work: Prehab Circuit 1

EMOM 12, alternating: 

a) Assault Bike 0:45 @ 6 

b) 6 Bulgarian Split Squats/leg 

c) PVC Flow

d) 15 Hollow Rocks

Friday 030818

Back Squat

5-5-5-5-5 

 Build over the first three sets to a challenging but manageable weight, leaving one solid rep in the tank. Use 85-90% of that weight for the fourth and fifth sets.


AMRAP 9: 

50' Goblet Walking Lunge, 50#/35# 

12 Dumbbell Snatch, 50#/35#, alternating 

GEAR: 3 


Extra Work: Conventional Deadlift

5-5-5-5-5 

Build over the first three sets to a challenging but manageable weight, leaving one solid rep in the tank. Use 85-90% of that weight for the fourth and fifth sets.