May 14-20, 2018

Week 5:

 

Day 1: (In order)

 

3x

15 cal row

15 shoulders 90 degree- turn up & down

15 squats

10 shoulders front & side 

10 banded pull downs

5 pass throughs- palms in

5 pass throughs- palms out

 

Gymnastics

15:00 rope climb work 

A1: 

Include any or all:

-legless

-kipping legless 

-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. 6 sets

1 snatch deadlift to power position+ 1 snatch @ 70-80%.  Do not stand all the way up.  End in the power position.  Lower back to the ground and then a complete snatch.  Focus on technique. Scale to power snatch if a full snatch is an issue.)

https://m.youtube.com/watch?v=B8K57NC1tNs&feature=youtu.be

1:30 rest

 

C. 4x2 snatch balances @ (mod build to mod/heavy) (focus on technique)

https://m.youtube.com/watch?feature=youtu.be&v=D5BUtMk0INY

1:30 rest

 

10x1:00 AB @ 85% w/ :30 rest

 

3:00 rest

 

40 cal AB for time 

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

Then 

6 sets

2 strict presses @ 85%

2 push press @ same

1:30 rest

 

7:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

5 squats w/ weight w/ double bounce (mod)

10/10 elevated floor bridges 

15/15 knee ups 

20 DUs or 40 single unders 

(Flow)

 

Conditioning

1200m row 

120 DUs or 200 single unders

1200m run

 

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. 8 sets 

1 clean deadlift+1 clean @ 70-80% (Do not stand all the way up.  End in the power position.  Lower back to the ground and then a complete clean.  Focus on technique. Scale to power clean if a full clean is an issue.)

 

1:30 rest

 

Front squat

3 sets

5 front squats @ 60% w/ :03 pause and double bounce out 

5/5 back rack elevated lunges (mod/ heavy)

 

1:30 rest

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

Then

6 sets 

2 deadlifts @ 85%

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 open up push ups

15/15 back flies w/ band

:20 active hang from bar

(Flow)

 

Gymnastics work 

5 rounds 

5 strict pull ups 

10 push ups 

15 squats 

 

Conditioning 

5 rounds

12 DB DLs (mod/ heavy)

9 DB hang cleans 

6 DB STO

 

:30 rest 

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

Then

6 sets

2 bench presses @ 85%

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

500m row @ 70%

10 back extensions w/ weight (mod) (GHD)

10 hip flexions w/ weight (mod) (GHD)

10 GH raises (scale if necessary)

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 strict toes to rings or ring hanging leg raises (flase grip of possible)

7 ring rows @ tempo

9 strict ring dips (band if necessary)

 

 

Weightlifting 

A. WL warm up 

 

B. 3x3 above the knee hang power snatches @ 75-80%

1:30 rest

 

C. Clean warm up (empty bar)

 

D. 3x3 above the knee hang power cleans @ 75-80%

1:30 rest 

 

Conditioning:

4 rounds 

10 Russian KB swings (heavy)

20 GHD sit ups or pike touches w/ weight

1:00 rest 

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

Then 

6 sets

1 box jump

2 squat @ 85%

3 strict DB presses (heavy for 3)

3 DB push presses @ same

1:30 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

3x

4-8 ring pull ups 

4-8 elevated leg parallete push ups 

12 close stance squats

(Flow)

 

Gymnastics

15:00 Ring Muscle up work

A1:

-ring swings w/ towel between feet

-low ring muscle up transitions

-active grip static holds on high rings

 

If able to do MUs- work in sets of 1-6

 

Conditioning 

5x1:00 sprint w/ :30 rest

 

3:00 rest then

 

6,5,4,3,2,1 for time 

DLs @ 50-60%

BB Bench @ 50-60%

Squat cleans @ 50-60%

 

Note: (All numbers are based on current maxes at each individual movements.  Perform 6 of each movement and then 5 of each movement...  etc)

 

 

 

 

Day 7: 

Rest