April 30-May 6, 2018

Week 3:

 

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)

https://m.youtube.com/watch?v=GAzVdFmG8FI

A2: 

1. 6 T-Push ups (hold side position for :02)

2. :15-30 hollow hold

 

 

Note: 

-Choose a variation from A1 and then complete the 2 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. 4x2 snatches @ 75% (Focus on technique. Scale to power snatch if a full snatch is an issue.)

1:30 rest

 

C. 4x2 snatch balances @ (mod) (focus on technique)

 

11,9,7,5,3,1

Power cleans (mod)

Pull ups, banded pull ups, ring rows

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

4 strict presses @ 75%

2 push press @ same

1:30 rest

 

7:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

10/10 elevated floor bridges 

15/15 knee ups 

20 45 degree lunges 

25 DUs or 50 single unders

(Flow)

 

Conditioning

5x200m runs @ 80%

:30 rest 

 

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. 

4x2 cleans @ 75% (Focus on technique.  Scale to power clean if full clean is an issue.)

 

1:30 rest

 

C. 6x2 jerks (split or push) (warm up w/ empty bar and focus on technique)

1:30 rest 

 

Front squat

3 sets

5 front squats @ 60% w/ :03 pause at bottom

5/5 back rack elevated lunges (mod)

 

2:00 rest

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets 

4 deadlifts @ 75%

4 straight leg sit ups w/ weight

1:30 rest

 

7:00 AB cool down & stretch 

 

 

Day 3: (In order)

 

Warm up

 

3 rounds

 

10 scap pull ups

:20 active hang from bar

10 scap push ups 

10 body tightener pulses w/ :02 pause

(Flow)

 

Gymnastics 

10:00 strict pull up work (look to add more reps and/or rounds than last week)

 

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. 6x2 power snatches @ (mod/ heavy for technique)

1:30 rest

 

Conditioning 

5 rounds

10 DB cleans (mod/heavy)

10 ring dips (kipping or banded if necessary)

10 cal row 

 

:30 rest 

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

4 bench presses @ 75%

4/4 bent over rows (mod/ heavy) (over and underhand grip)

1:30 rest

 

7:00 AB cool down & stretch

 

 

Day 4: 

(Active recovery or rest)

 

3 rounds

750m row @ 60%

15 back extensions (GHD)

15 pike touches (v ups)

15 back flies w/ band

15 chest flies w/ band

30 cal AB @ 60%

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

7 strict ring dips (band if necessary)

9 squats w/ weight (mod)

 

Weightlifting 

A. Clean warm up (empty bar)

 

B. 6x2 power cleans @ (mod for technique)

1:30 rest

 

Conditioning:

4 rounds 

6 TTB or hanging knee raises 

8 DLs @ 50%

10 burpees over the bar 

:30 rest 

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

1 box jump

4 squat @ 75%

4 strict DB presses (heavy for 4)

4 DB push presses @ same

1:30 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

3x

8 banded pvc pull downs 

10 parallete push ups 

12 close stance squats

(Flow)

 

Gymnastics

15:00 Pistol & Ring Muscle up work

A1: Pistol

-box pistol

-pistol roll up

-pistol standing on a box

 

Rest as needed 

 

A2:

-ring swings w/ towel between feet

-low ring muscle up transitions

-active grip static holds on high rings

-Hollow and Arch holds :30-:60

 

If able to do MUs- work in sets of 1-4 reps, AFTER performing 3 sets of skill development work from above.

 

EMOM 10 

8-12 burpees to 6" target (odd)

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

 

Conditioning 

5x50m sprints @ 90%

:20 rest

5x100m sprints @ 90%

1:00 rest 

 

3:00 rest 

 

300m run @ 85%

 

6 sets

4 DB bench presses (heavy for 4)

4 DB bench presses (lighter)

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

 

Day 7: 

Rest