October 8-14, 2018

GHD Core Maintenance: Glute Ham Raises, Back Extensions, Hip Flexions, GHD "Reverse Hypers"

WEEK 1

DAY 1

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


4x3 Tall Snatch

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


4x3 Halting Snatch DL

Pause at 1”, above the knee and high hang


C1)

Tempo Back Squat

5x5 at 40-50%

(3 counts down, 3 second pause in the bottom)


C2)

Arnold Press

5x10 at challenging weight for 10 reps


D1)

3x5 Tempo Pull-ups

(3 counts each at the top, descent and bottom)

*Use a band if needed to achieve the 5 tempo reps


D2)

3x5 Tempo Parallel Bar Dips

(3 counts each at the top, descent and bottom)

*Use a band if needed to achieve the 5 tempo reps


E)

AssaultBike (AB) Intervals

10 x :60, :30 Rest


F) Leg Maintenance

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

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


G)

5-10:00 Stretch



DAY 2


A)

https://instagram.com/p/BosRdX1hj2x/

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)

3x

10ea Tempo Lungs with DB

10ea Elevated Renegade Rows

3ea TGU (Turkish Get Ups)

10ea Barbell Wrist Rolls


C)

Halting Deadlift

5x5 at 50%, pause at 1”, knee and mid thigh

http://www.youtube.com/watch?v=0f315X7lCXg

5x5 Strict TTB (Toes to Bar) or Strict Knee Raise


D)

Run

3x 600m Run, 70%


E)

3x

7 Bottom’s Up Good Mornings

http://www.youtube.com/watch?v=1ATixR61uWw

7 Jerk Dip Squats, challenging weight, perfect form

https://www.catalystathletics.com/exercise/194/Jerk-Dip-Squat/


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)


C1)

Tempo Bench Press

5x5, 3 counts each at top, descent, and bottom


C2)

Single Arm DB Row

5x5



D)

Max Minus

3x

Push-ups

Pull-ups

Extended V-Crunches


*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)

3x

1000m Row, 2:00 Rest


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)

12:00 Clock

DUs :20/:20 (work/rest)

Burpees :20/:20 (work/rest)

*9 sets


D)

Tempo Strict Press

5x5 at 40-50%, 3 counts each at top, descent, and bottom


E1)

Tempo Front Squat

5x5 40-50%, 3 count descent, and 3 count hold in the bottom


E2)

Elevated Split Squat with Weight

5x5



F)

4x3

High Hang Power Snatch


4x3

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 Incline DB Bench

10 Brathwaite Rolls

10 Bent over DB Rows

10 Shrugs


D)

Treadmill Sprints

2x

4:00 Clock, :20/:10 (Work/Rest)

rest 2:00 between 4:00 sets


E)

20:00 Stretch