October 22-28, 2018

WEEK 3


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 tall snatch


5x2 high hang snatch @ 60-70%


C)

Squats

3 sets

2 Quarter squat jump w/ weight

7 squats @ 60%

15 DB Strict Press

1:30 rest


D)

4 sets

Max minus

Pull ups

Push ups

15-20 GHD sit ups


E)

5x

15 Cal AB

10 KB DL (heavy for 10)

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


5x2 split jerk @ 60-70%


C)

Treadmill Runs

300m

Rest :90

500m

Rest 2:30

300m


D)

Deadlifts

3 Sets

7 DL 60%

7 Strict TTB or Straight Leg sit-ups with weight


E)

6x

Choose (kipping/butterfly Chest to bars/Pull-ups/ring rows)

Complete 6 challenging, replicable sets, focused on technique, timing, tension and fluid movement.  Rest as needed between sets


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


5x2

High Hang Cleans 60-70%


C)

3 Sets

7 Bench Press 60%

7/7 Bent Over BB row (overhand/underhand)




D)

6x

Kipping Toes to Bar/Knee Raises

Complete 6 challenging, replicable sets, focused on technique, timing, tension and fluid movement. Rest as needed between sets


E)

4x

25 Cal Row

25 WB


F)

5-10:00 Stretch


DAY 4


50 Minute AMRAP

25 Cal AB

10ea Cross Step Over

5 D-Ball

5 Ring Swings

20 Windshield Wipers with Weight

500m Ski Erg

10ea Calf Raises

1-2 Strict Legless Rope climbs

10ea Banded Plank Knee-Ins

5 Ring Rows with weight

10ea Curtsy Lunges with weight


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)

15:00

Alternating movements each minute, :30/:30 (work/rest)

DUs

Hang Power Cleans (select a weight you can complete 10-12 reps per round)

HSW (handstand walk)/Ring Push ups/Burpees with two push ups



D)

Strict Press+ Push Press

3 sets

7 Strict Press + 3 Push press, 60%


E)

3 Sets

7 Front Squats, 60%

7/7 Elevated Split Squats with Weight


G)

5-10:00 Stretch



DAY 6

A)

3x

15ea Elevated Floor Bridge

10 Push-Ups

5ea Windmill

40 DUs


B)

4x

Max Minus with Weight at 25% of your heavy weighted pull-up/dip from last week

Pull-ups

Ring Dips

Rest as needed


C)

3x

15 DB Bench

15  Brathwaite Rolls

15  Bent over DB Rows

15 Shrugs


D)

2 Sets of 4:00, 2:00 rest in between

Alternating movements :20/:10 (work/rest)

Box jumps

Treadmill Sprints


E)

Hang Power Snatch (cycling technique)

5x5

F)

20:00 Stretch