Thursday 020519

Hang Snatch

4-4-4, 2x4

-0:03 Pause at Hang


3 Rounds for Total Time:

10 Power Cleans

10 Front Squats

10 Push Press

0:45 Rest

Athletes should use the same load which they used for the 2:00 max thrusters test.


Extra Work: Handstand Push-Up Development

Level 1 – choose one:

(1a) 5 Sets of Pike Handstand Hold (Target: 0:30-0:45/Set)

(1b) 5 Sets of Chest-to-Wall Handstand Hold (Target: 0:30-0:45/Set)

(1c) 5x5 Handstand Pushup Negative (Target: 0:06-0:10/rep)

Level 2 – choose one:

(2a) 5 Sets of Pike Handstand Pushups (Target: 5 controlled, technical reps per set)

(2b) 5 Sets of Kipping Handstand Pushups (Target: 5 controlled, technical reps per set)

Level 3 – choose one:

(3a) 5 Sets of Strict Handstand Pushups (Target: 5 controlled, technical reps per set)

(3b) 5 Sets of Strict Deficit Handstand Pushups (Target: 5 controlled, technical reps per set)

Tuesday 300419

Pull-Up Development

Level 1 – choose one:

(1a) 5 Sets of Chin-Over Bar Hold (Target: 0:30-0:45/Set)

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

Level 2 – choose one:

(2a) 5 Sets of Piked Assisted Pullups (Target: 5 controlled, technical reps per set)

(2b) 5 Sets of Strict Pullups (Target: 5 controlled, technical reps per set)

Level 3 - choose one:

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

(3b) Weighted Pullup 5-5-5-5-5


10 Rounds for Quality:

10 Single Arm Kettlebell Swings, left

10 Single Arm Kettlebell Swings, right

10 Russian Twists

TIMECAP: 20:00

GEAR: 1.5


Extra Work: Landmine Meadows Row

4x10

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.