April 23-29, 2018

Week of 04/23/18

 

Week 2:

 

Day 1: (In order)

 

2x

15 cal row

15 shoulders 90 degrees- turn up & down

10 shoulders front & side 

10 banded pull downs

5 pass throughs- palms in

5 pass throughs- palms out

 

Gymnastics

12:00 rope climb work 

A1: 

Include any or all:

-1-3 rope climbs 

-:15-:30 active hang from rope

-rope hanging knee raises 

-box foot lock drill

-rope climb from the floor to standing and back down to the floor (beginner)

 

A2: 

1. :15-:30 side plank- right & left

2. 10-15 arch ups

3. :15-30 hollow hold

 

 

Note: 

-Choose a variation from A1 and then complete all 3 movements in A2 before returning to A1.  

-Only progress to full rope climbs if your arms can stay fully extended when you pull your feet up to secure the foot lock.  

 

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)

 

B. 6x2 above the knee hang snatches @ 70% (Focus on technique. Scale to power snatch if a full snatch is an issue.)

1:30 rest

 

21-15-9

WBs (20/14)

Pull ups/ banded pull ups or ring rows

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets

5 strict presses @ 70%

3 push press @ same

2 push jerks @ same

2:00 rest

 

7:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

10 Double KB DLs (mod)

15 GHD sit ups or 15 straight leg sit ups w/ weight

20 DUs or 40 single unders

(Flow)

 

Conditioning

300m run @ 75%

1:30 rest

500m run @ 70%

3:00 rest 

300m run @ 80%

 

Weightlifting 

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

3 shrugs

3 high pulls

3 muscle cleans 

3 tall cleans (full drop)

 

B. 6x2 above the knee hang cleans  @ 70%  (Focus on technique.  Scale to power clean if full clean is an issue.)

 

1:30 rest

 

Front squat

5 sets

5 front squats @ 70%

5/5 front rack elevated lunges (mod)

 

2:00 rest

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

5 sets 

5 deadlifts @ 70%

5 straight leg sit ups w/ weight

2:00 rest

 

7:00 AB cool down & stretch 

 

 

Day 3: (In order)

 

Warm up

 

3 rounds

 

5 scap pull ups

:15-:20 active hang from bar

10 scap push ups 

10 body tightener pulses w/ :02 pause

(Flow)

 

Gymnastics 

10:00 strict pull up work

A1: 

-5-10 strict pull ups

-3-6 banded pull ups (tough w/ band)

 

A2:

-10-20 push ups

-5-10 (box push ups- elevated upper body for scaling)

 

Weightlifting 

A. Snatch warm up (empty bar)

 

B. 8x2 above the knee power snatches @ (mod for technique)

1:30 rest

 

Conditioning 

5 rounds

8 TTB or hanging knee raises 

12 DB snatches (mod/ heavy)

16 cal row 

 

1:00 rest 

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

5 sets

5 bench presses @ 70%

3/3 bent over rows (mod/ heavy) (over and underhand grip)

2:00 rest

 

7:00 AB cool down & stretch

 

 

Day 4: 

(Active recovery or rest)

 

3 rounds

500m row @ 70%

15 back extensions (GHD)

15 pike touches (v ups)

15 back flies w/ band

15 chest flies w/ band

25 cal AB @ 70%

25 leg extensions

25 leg curls 

15/15/15 calf raises 

:30 headstand (tripod)- replace w/ neck raises 10 each way if need be

(Flow)

 

Day 5:  (In order)

 

3x

5 ring rows @ tempo

10 low ring push ups 

:15 bottom of the dip hold

 

:20 ring support hold 

 

Weightlifting 

A. Clean warm up (empty bar)

 

B. 8x2 above the knee hang power cleans @ (mod for technique)

1:30 rest

 

Conditioning:

4 rounds 

15 cal AB

12 GHD sit ups or pike touches w/ weight 

9 Russian KB swings (heavy for 9)

1:00 rest 

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets

1 box jump

5 squat @ 70%

5 strict DB presses (heavy for 5)

5 DB push presses @ same

2:00 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

3x

6 banded pvc pull downs 

8 parallete push ups 

10 close stance squats

(Flow)

 

Gymnastics

15:00 Pistol & Bar Muscle up work

A1: Pistol

-box pistol

-pistol roll up

-pistol standing on a box

 

Rest as needed 

 

A2:

-jumping bar MU

-belly button bar 

-banded bar MU

 

If able to do bar MU, work in sets of 1-4. 

 

EMOM 10 

8 BB shoulder to overhead or DB push presses (mod/heavy) (odd)

8-12 CTB/ pull ups/ banded pull ups or ring rows (even)

 

Conditioning 

15x50m sprints @85%

:15 rest 

 

3:00 rest

 

200m sprint @ 90%

 

5 sets

5 DB bench presses (heavy for 5)

5 DB bench presses (lighter)

10 seated DB bent over rows (same as lighter DB)

 

Day 7: 

Rest