May 28-June 3, 2018

Week of 05/28/18- Cross train

 

Week 7:

 

Day 1: (In order)

 

3x

15 cal row

15 shoulders 90 degree- turn up & down

15 squats

15 shoulders front & side 

15 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. 6x2 snatches @ 75-80%

1:00 rest 

 

C. 4x2 Overhead squats @ 75-80%

1:00 rest

 

Conditioning:

3x10 power clean & jerks or 3x10 DB clean & jerk/ push press 

w/ 1:00 rest 

 

3:00 rest then 

 

2000m row @ 75%

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

3 sets

7 strict presses @ 70%

3 push press @ same

1:30-2:00 rest

 

7:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

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

5/5 box step ups w/ weight (low/ med box) 

15/15 elevated floor bridges 

30 DUs or 60 single unders 

(Flow)

 

Conditioning

6x200m run @ 80% w/ 1:00 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. 8x2 cleans @ 75-80%

 

Front squat

5 sets

3 front squats @ 75-80%

3/3 box step ups w/ weight (mod/ heavy) (BB back rack/ front rack or KB FR)

 

1:30 rest

Note: preference is lower box and heavier weight.  

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

3 sets 

7 deadlift @ 70%

7 straight leg sit ups w/ weight

1:30-2:00 rest

 

7:00 AB cool down & stretch 

 

 

Day 3: (In order)

 

Warm up

 

3 rounds

5 squats w/ weight- :03 pause @ bottom (mod)

10 clap push ups 

15 back flies w/ band

:20 active hang from bar

(Flow)

 

Gymnastics work- Strict pull up/ dip and pistol work

A1- 5 sets 

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 

 

A2- Pistol variations

Single leg box squats 

Pistol roll up 

Close stance squats

High box step ups and negatives

 

Conditioning 

18:00 EMOM (:30/:30) (w/r)

AB for max calories (min 1)

Rope climbs (min 2)

DB thrusters (mod/ heavy) (min 3)

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

3 sets

7 bench presses @ 70%

7/7 bent over rows (mod) (over and underhand grip)

1:30-2:00 rest

 

7:00 AB cool down & stretch

 

 

Day 4: 

(Active recovery or rest)

 

3 rounds

500m row or ski erg @ 70%

10 back extensions (mod/ heavy) (GHD)

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

10 GH raises (add weight if possible) (light) (scale if necessary)

15 DB shoulders front & side

15 DB bent over flies 

25 cal AB or 500m run @ 70%

15 leg extensions (heavier)

15 leg curls (heavier)

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 False grip: chest to rings, ring pull ups or ring rows

4 Ring dips @ tempo or banded @ tempo

5/5 single leg box squats (lowest box possible)

 

Weightlifting 

A. WL warm up 

 

B. 6x1 power snatches @ 90%

1:00 rest

 

C. Clean warm up (empty bar)

 

D. 6x1 power cleans @ 90%

1:00 rest 

 

Conditioning:

14:00 alt EMOM (:20/:40)

CTB, nipping pull ups, strict pull ups or banded pull ups  (odd)

DB front rack walking lunge (mod/heavy) (even)

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

3 sets

2 box jumps

7 squat @ 70%

10 strict DB presses (heavy for 10)

5 DB push presses @ same

1:30 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

3x

10 burpees 

:10 ring support hold 

:10 bottom of the dip hold 

10 box jumps (low/ 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 

10 Overhead squats, front squats or DB front rack squats (light/ mod)

1:00 rest 

 

Bench press 

3 sets 

7 DB bench presses (heavy for 7)

3 DB bench presses (lighter)

10 DB bent over rows (mod/ heavy)

 

Day 7: 

Rest