October 15-21, 2018

WEEK 2


DAY 1


A)

3x

20ea Banded shoulder internal rotation and external rotation

10 Band W+Press

10 Natural leg extensions

20 Plate lateral jumps

10 BB Skull Crushers

15 Band Tricep extensions

10 BB Bicep Curls

:30 Double KB Front Squat Hold



B)

Snatch

3x3 snatch third pull under


3x3 tall snatch


4x3 high hang snatch @ 50-60%


C)

Squats

6 sets

2 Quarter squat jump w/ weight

3 squats @ 50-60% w/ :05 hold standing, 05 decent, :05 hold on bottom, explode up

6 Arnold press (mod) (controlled)

1:30 rest


D)

4 sets

Max minus

Pull ups

Push ups

15-20 GHD sit ups


E)

5x

500m row

50 DUs

1:30 rest


F)

5-10:00 Stretch



Day 2:


A)

3x

GHD Core Maintenance

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”

6-8 Scap Shrugs or Circles (Handstand or Plank Position)

:60-:90 Hip Flow

20 Shoulders Front and Side Raises



B)

3x3 extension to split jerk


3x3 drop to split


4x3 split jerk @ 50-60%


C)

18:00 alt EMOM

Min 1: TTB (:20/:40)

Min 2: Burpees over box (:30/:30)

Min 3: Run (:40/:20)


D)

Deadlifts

6 sets

3 deadlifts @ 60% w/ :05 pause 1" off the floor, :05 pause above the knee, :05 pause mid

thigh & :05 decent

3 strict TTB @ tempo


E)

3x

10ea Tempo Lungs with DB (heavier than last week)

10ea Elevated Renegade Rows

7 Bottoms up Good Mornings

10ea Barbell Wrist Rolls


F)

5-10:00 Stretch

DAY 3

A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

:20 Parallette L-hold

10 Power Raises, light weight

40 DUs

20 Squats


B)

4x3

Tall Cleans, :02 Hold in the catch


5x3

High Hang Cleans (from mid thigh)


C)

6x

3 Tempo Bench Press, 5 counts each at top, descent, and bottom

6 Brat Rolls

6 Bent Over DB Row

12 DB Shrugs



D)

Max Minus

4x

Push-ups

Pull-ups

15-20 GHD Sit-ups


*Max Minus means: Stop a few reps short of what a max set would be, going by feel.  If your max is less than 6 reps use, an assistance band that would allow for a max set of 10 reps.


E)

4x

25 Cal AB

50 Squats (unweighted)

:90


F)

5-10:00 Stretch


DAY 4


REST DAY


Take a true day of rest.  Any activity should be strictly restorative.


DAY 5


A)

3x

Leg Maintenance

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

15ea Calf Raises (Toes in, out and parallel)

GHD Core Maintenance

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”


B)

3x

15 Hollow Band Pull Downs

10 DB Curl + Press

:15/:15 Ring Support hold directly into Dip hold

3 Box Jumps with Weight


C)

20:00 Clock

:30/:30 (work/rest)

DUs

Over the bar burpees


D)

Tempo Strict Press

6x3 at 60-70%, 5 counts each at top, descent, and bottom


E1)

Tempo Front Squat

6x3 50-60%, 5 count descent, and 5 count hold in the bottom, 5 count hold at the top


E2)

Elevated Split Squat with Weight

6x3



F)

3x3

High Hang Power Snatch


3x3

High Hang Power Clean


G)

5-10:00 Stretch



DAY 6

A)

3x

15ea Elevated Floor Bridge

10 Push-Ups

5ea Windmill

40 DUs


B)

3x

Max Minus with Weight at 50% of your heavy weighted pull-up/dip from last week

Pull-ups

Ring Dips

Rest as needed


C)

3x

10 DB Bench

10 Brathwaite Rolls

10 Bent over DB Rows

10 Shrugs


D)

Treadmill Sprints

10 x 50m, :15 between

2:00 rest, then

5x 100m, :30 rest


E)

20:00 Stretch