October 29-November 4, 2018

A)

3x

GHD Core Maintenance https://instagram.com/p/BoplhOlBIvQ/

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 https://instagram.com/p/Bopl_6ehEod/

20 Shoulders Front and Side Raises https://instagram.com/p/BQjKy83FQr9/


B)

3x

Weightlifting Warm-up

Snatch Grip, 3 each movement

Shrugs

High Pulls

Muscle Snatch

Footwork Drill

Sotts Press

Power Snatch from the Hip


3x3 Tall Snatch

https://www.catalystathletics.com/exercise/217/Tall-Snatch/


5X2 High Hang Snatch 65-75%


C) 5x


2 weighted jumps

5 Back Squat @ 70%

12 DB Strict Press (challenging weight for 12)

:90


D) Accumulate the following, any order or combination:

2:00 Total wall Handstand hold

50 GHD sit-ups


E)

4x

40 DUs

20 KBS (choose a KB you can do 20 unbroken swings with)

10 TTB

:90



F)

15:00 Stretch, hold stretches of choice for :60-2:00


DAY 2


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)

3x3 Extension to split Jerk


5x2 Split Jerk 60-70%


C)

1 mile Run


D)

5x

5 DL 70%

5 Strict TTB or Straight leg sit-ups with weight

:90


E)

9:00 of work, every :45 for 12 rounds,  complete:

CTB/Pull-Ups/Ring Rows, HALF the number of reps you completed in each set last week.  

Ex: Last week completed 6 sets of 10 reps, this week you’ll perform 12 sets of 5 reps in the prescribed time.


2:00 AB Cool Down + 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)

3x3

Tall Cleans


5x2

High Hang Cleans 65-75%


C)

5 Sets

5 Bench Press 70%

5/5 Bent Over BB row (overhand/underhand)




D)

9:00 of work, every :45 for 12 rounds, complete:

Kipping Toes to Bar/Knee Raises

HALF the number of reps you completed in each set last week.  

Ex: Last week completed 6 sets of 10 reps, this week you’ll perform 12 sets of 5 reps in the prescribed time.


E)

7x

Row 250m, :90 rest.  Within the :90 complete 12 DB Snatches

(set the C2 for 250m intervals with :90 rest and complete the snatches immediately after each row)


F)

5-10:00 Stretch


DAY 4

50 Minute AMRAP


25 Cal Row

10 (total) high box step up (controlled speed, high box)

5 Double KB DL at tempo (:05 hold at top, :05 descent)

:20 False grip ring hang

20 Alternating Pike touches

400m Run

10ea Calf Raises

5 Tempo Pull-ups at tempo (:03 holds at top, bottom and descent)

20 Banded clamshells  

5 Ring dips at tempo (:03 holds at top, bottom and descent)

5 Godblet Squats at tempo (:05 hold at bottom, :05 descent)


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

5 sets

5 Strict Press + 3 Push press + 2 Push jerks, 70%


E)

5 Sets

5 Front Squats, 70%

5/5 Elevated Split Squats with Weight



F)

5x

10 AB Cals

3 MUs (6 CTB+6 Push-ups or 6 Pull-ups + 6 push ups)

6 Hang Power Snatches

:90


G)

5-10:00 Stretch



DAY 6

A)

3x

15ea Knee-ups

15ea Elevated Floor Bridge

10 Wallballs (heavier)

15 Extended V-Crunches

15 Superman Upper body only


B)



C)

3x

10 DB Bench

10  Brathwaite Rolls

10  Bent over DB Rows

10 Shrugs


D)

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

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


Set 1:  Treadmill Sprints

DUs


Set 2:  Treadmill Sprints

Hollow Hold


Set 3: Treadmill Sprints

Russian KBS (Heavy)






E)

Hang Power Cleans (cycling technique)

5x5


F)

20:00 Stretch