April 16-22, 2018

Day 1: (In order)

 

Warm-up:

3x

15 cal row

15 shoulders front & side

15 banded pull downs

15 shoulders 90 degrees 

15 wrists circles each way

15 squats 

(Flow)

 

Gymnastics

A. 5 sets (for technique)

6-10 butterfly or kipping pull ups 

6-10 kipping ring dips or banded ring dips

Rest as needed 

 

B. 5 sets (for technique)

6-10 banded strict handstand push ups

https://instagram.com/p/BcSyP4fBvAo/

Rest as needed

Weightlifting

A. WL warm (from the power position- snatch grip, empty bar)

3 shrugs

3 high pulls

3 muscle snatches- keep the bar over head after 3

3 snatch lands - (while holding the bar static overhead- with increasing drops-i.e. 2", 4", 6" or at parallel)

3 snatch drops- full drop- (while holding the bar static overhead)

https://youtu.be/Y5YFU_iuwJ4

 

B. 8x2 high hang snatches @ 50-60% w/ :03 pause at the bottom (Focus on technique.  Reset between reps. Scale to power snatch if full snatch is an issue.)

1:30 rest

 

4 rounds

12 cal AB

10 front squats from the floor (mod)

8 CTB/ pull ups 

1:00 rest 

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

3 sets

7 strict presses @ 60%

3 push press @ same

2:00 rest

 

7:00 row cool down and stretch

 

Day 2: (In order)

 

Warm up 

3x

5/5 single leg DLs

10 KB swings

15 abmat sit ups 

(Flow)

 

Weightlifting 

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans 

3 tall cleans (full drop) https://youtu.be/YhGbp1wp8Ls

 

B. High hang cleans 8x2 @ 50-60% w/ :03 pause at the bottom.  (Focus on technique.  Reset between reps. Scale to power clean if full clean is an issue.)

 

1:30 rest

 

Conditioning

5x200m runs @ 80% w/ 1:00 rest

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

3 sets 

7 deadlifts @ 60%

7 straight leg sit ups w/ weight

2:00 rest

 

7:00 AB cool down & stretch 

 

 

Day 3: (In order)

 

Warm up

 

3 rounds

4 ring rows @ tempo

8 push ups 

12 squats w/ weight (mod)

16 alt pike touches 

(Flow)

 

Weightlifting 

A. Snatch warm up (empty bar)

 

B. 5 sets

2 high hang power snatch+ 2 OH squats @ (mod for technique)

1:30 rest

 

Conditioning 

4 rounds

10 thrusters (mod)

10 bar facing burpees

 

1:00 rest 

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

3 sets

7 bench presses @ 60%

7 bent over rows (mod)

2:00 rest

 

7:00 AB cool down & stretch

 

 

Day 4: 

Rest

 

 

Day 5:  (In order)

 

Warm up:

3x

5 strict pull ups

10 push ups 

15 squats 

(Flow)

 

Gymnastics

A. 8:00 pistol work

https://youtu.be/Zbv6twzC4xg

 

Rest as needed 

 

B. 8:00 bar MU work

Choose progressions

If able to do bar MU work in sets of 2-4.  Can use a band if necessary or use a box to get over the bar and work the negative coming down.

https://youtu.be/astSQRh1-i0

 

Weightlifting 

A. Clean warm up (empty bar)

 

B. 5 sets

3 high hang cleans @ (mod for technique)

1:30 rest

 

Conditioning:

4 rounds 

12 DLs (mod)

9 HPC

6 STO

1:00 rest 

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

3 sets

2 box jumps

7 squat @ 60%

15 strict DB presses (heavy for 15)

2:00 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

Warm up

3x

5 ring rows @ tempo

10 low ring push ups 

:15 bottom of the dip hold

:20 ring support hold 

 

EMOM 8 

8 BB shoulder to overhead 95/65 (odd)

8 burpees over the bar (even)

 

Weightlifting 

A. Snatch warm up (empty bar)

 

B. 2x10 hang power snatch (mod)

1:30 rest 

 

C. Clean warm up (empty bar)

 

D. 2x10 hang power clean (mod)

1:30 rest 

 

Conditioning 

10x100m @ 80%

:30 rest

 

3:00 rest

 

300m run @ 80%

 

Front squat

3 sets

5 front squats @ 60% w/ :03 pause 

5/5 elevated lunges (mod/ heavy)

15 DB bench presses (heavy for 15)

15 seated DB bent over rows (heavy for 15)

2:00 rest

 

Day 7: 

Rest