May 21-27, 2018

Week 6:

 

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 Handstand work:

Include any or all:

Planks

Body tighteners

Box handstands (holds, kick-up/balancing)

Kick up practice on the wall/with partners/free standing

Wall walks

Wall holds for time (face in/out)

Balancing using the wall assist/partner assist

 

 

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 w/ pause above the knee + 1 snatch @ 60-70%  (Start from the floor and pause above the knee and then complete a full snatch.  Complete one more full snatch from the floor.  Scale to power snatch if a full snatch is an issue.)

1:30 rest

 

C. 4x2 Overhead squats @ 60-70%

1:30 rest

 

10x 250m row @ 85% w/ :30 rest

 

3:00 rest

 

500m row @ 85%

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

Then 

6 sets

1 strict presses @ 90%

1 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)

5/5 jump ups- r&l

10/10 elevated floor bridges 

20 DUs or 40 single unders 

(Flow)

 

Conditioning

4x300m run @ 80% w/ 1:30 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. 8 sets 

1 clean w/ pause above the knee+ 1 clean @ 60-70%  (Start from the floor and pause above the knee and then complete a full clean. Complete one more full clean from the floor. Scale to power clean if a full clean is an issue.)

 

1:30 rest

 

Front squat

3 sets

5 front squats @ 70-75%

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

 

1:30 rest

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

Then

6 sets 

1 deadlift @ 90%

3 straight leg sit ups w/ weight

1:30 rest

 

7:00 AB cool down & stretch 

 

 

Day 3: (In order)

 

Warm up

 

3 rounds

10 parallette push ups 

15/15 back flies w/ band

:20 active hang from bar

(Flow)

 

Gymnastics work 

5x

3 pull ups w/ weight (heavy for 3) no band or lighter band 

5 matador (p bar) dips w/ weight or no band or lighter band 

 

Conditioning 

2x

10 TTB or hanging knee raises 

5 DB power cleans 

40' DB front rack lunge

:30 rest 

 

Then 

2x

5 bar MUs or 10 CTB, pull ups or ring rows 

5 DB power cleans 

40' DB front rack lunge

:30 rest 

 

(Complete 1 round rest :30 and then complete round 2 before moving to next section.  Same instructions for the second section.)

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

Then

6 sets

1 bench presses @ 90%

3/3 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%

15 back extensions (mod) (GHD)

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

15 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

3 Chest to rings, ring pull ups or ring rows

4 Ring dips @ tempo or banded @ tempo

5/5 single leg box squats 

 

Weightlifting 

A. WL warm up 

 

B. 4x2 power snatches @ 80-85%

1:30 rest

 

C. Clean warm up (empty bar)

 

D. 4x2 power cleans @ 80-85%

1:30 rest 

 

Conditioning:

12:00 alt EMOM

8-12 CTB, pull ups or ring rows (odd)

8-12 DB snatches (mod/heavy) (even)

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

Then 

6 sets

1 box jump

1 squat @ 90%

2 strict DB presses (heavy for 2)

2 DB push presses @ same

1:30 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

3x

30 mountain climbers 

:20 ring support hold 

:10 bottom of the dip hold 

5/5 DB hang power clean & jerk (mod)

(Flow)

 

Gymnastics

15:00 Ring Muscle up work

-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 

5 rounds

1:00 run 

5 power clean & jerk (light/ mod)

1:00 rest 

 

Bench press 

5x

2 DB bench presses (heavy for 2)

2 DB bench presses (lighter)

4 DB bent over rows (heavy for 4)

 

Day 7: 

Rest