May 7-13, 2018

Week 4:

 

Day 1: (In order)

 

2x

15 cal row

15 shoulders 90 degrees- turn up & down

15 squats

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. 6 sets

1 snatch deadlift to power position+ 1 snatch @ (mod) (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) (focus on technique)

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

1:30 rest

 

5 rounds 

8 thrusters or DB thrusters (light)

8 pull ups, banded pull ups or ring rows

1:00 rest 

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

3 strict presses @ 80%

3 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

500m run @ 75%

2:00 rest

400m run @ 80%

1:30 rest 

300m run @ 85%

 

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 @ (mod)  (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

5 sets

3 front squats @ 75%

3/3 back rack elevated lunges (mod/ heavy)

 

1:30 rest

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets 

3 deadlifts @ 80%

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 scap pull ups

:20 active hang from bar

10 low plank scap push ups 

10 body tightener pulses w/ :02 pause

(Flow)

 

Gymnastics 

10:00 strict chest to bar/ strict pull up and push up work

 

A1: 

-3-6 strict chest to bar pull ups or strict pull ups or

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

 

A2:

-5-15 plyo push ups- on & off or

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

 

Conditioning 

5 rounds

10 burpees to 6" target 

10 TTB or hanging knee raises 

10 back squats from the floor or the rack if need be (mod)

 

1:00 rest 

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

3 bench presses @ 80%

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

3x200m row @ 80% w/:30 rest

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

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

15 back flies w/ band

15 chest flies w/ band

3x10 cal AB @ 80% w/:30 rest

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

5 ring rows @ tempo

7 strict ring dips (band if necessary)

 

 

Weightlifting 

A. WL warm up 

 

B. 5x2 power snatches @ 70-75%

1:00 rest

 

C. Clean warm up (empty bar)

 

D. 5x2 power cleans @ 70-75%

1:00 rest 

 

Conditioning:

4 rounds 

10 DLs @ 40%

10 box jumps (mod/high)

1:00 rest 

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

1 box jump

3 squat @ 80%

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

 

EMOM 10 

6-8 Shoulder to overhead (mod/heavy) (odd)

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

 

Conditioning 

10x100m sprints @ 90%

:30 rest 

 

6 sets

3 DB bench presses (heavy for 3)

3 DB bench presses (lighter)

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

 

Day 7: 

Rest