June 11-17, 2018

Week 9:

 

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 or workout:

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

 

Handstand workout:

6:00-10:00 EMOM (:20/:40)

Max handstand walk in :20, rest for :40

 

 Note: the time for the handstand work is for you to decide based on skill level.  Subtract work time from the overall 15:00.

 

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. 5 sets

1 snatch+ 2 hang snatch (above the knee) @ 60%

1:00 rest 

 

C. 4x3 Overhead squats w/ :05 pause @ 60%

1:00 rest

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

4 strict presses @ 80%

3 push press @ same

1:30 rest

 

Conditioning:

3 rounds

300m row 

15 thrusters @ 45lbs

10 k pull ups, strict or banded pull ups or rig rows

 

1:00 rest 

 

7:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

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

10/10 jump ups (low/ med box) 

15/15 elevated floor bridges 

20 DUs or 40 single unders 

(Flow)

 

Conditioning

300m run @ 75%

1:30 rest

500m run @ 80%

2:00 rest 

300m run @ 90

 

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. 6 sets 

1 clean+ 2 hang clean (above the knee) @ 60%

1:00 rest 

 

Front squat

3 sets

5 front squats @ 80% 

5/5 box step ups w/ weight (low box) (heavy) (BB back rack/ front rack or KB FR)

 

1:30 rest

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets 

4 deadlift @ 80%

4 straight leg sit ups w/ weight

1:30 rest

 

7:00 AB cool down & stretch 

 

 

Day 3: (In order)

 

Warm up

 

3 rounds

5/5 elevated lunge w/ weight (light)

10 parallette push ups 

10 scap pull ups 

:15 active hang from bar w/ weight (if adding weight compromises position then do not add weight)

(Flow)

 

Gymnastics work- Strict pull up/ dip and pistol work

 

5 sets 

A1-

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 

10 EMOM (:30/:30) (w/r)

Alt DB snatches (mod) (min 1)

Rope climbs (min 2)

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

4 bench presses @ 80%

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 or ski erg @ 70%

10 back extensions w/ weight  (GHD)

10 hip flexions w/ weight  (GHD)

10 GH raises (scale if necessary)

10 inverted front shoulder raises (empty barbell)

10 seated band rows (controlled)

24 cal AB or 400m run @ 70%

15/15 leg extensions (mod/ heavy)

15/15 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 False grip: chest to rings, ring pull ups or ring rows

3 Ring dips @ tempo (:05 decent) or banded @ tempo

5 body tightener to superman snap- hold each flexion for :02 

 

Weightlifting 

A. WL warm up 

 

B. 3x5 hang power snatches @ 70%

1:00 rest

 

C. Clean warm up (empty bar)

 

D. 3x5 hang power cleans @ 70%

1:00 rest 

 

Conditioning:

18:00 alt EMOM 

:20 TTB or hanging knee raises w/ :40 rest (min 1)

:20 right arm DB hang clean & jerk, :20 left arm clean & jerk w/ :20 rest (min 2)

:40 row w/:20 rest (min 3)

Note: 

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

1 box jump

4 squat @ 80%

4 strict DB presses (heavy for 4)

2 DB push presses @ same

1:30 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

5 sets

:20 ring support hold

:10 bottom of the dip hold

2 skin the cats (if applicable) or 4/4 pass throughs w/ PVC

4 high ring swings (focus on tension- good technique) or :20 active hang from bar

1:00 rest 

 

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

-bottom of the dip holds

-support holds

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

Or 

6:00-10:00 EMOM

2-5 MU 

 

Note: Choose a MU number and round amount that is sustainable through all the rounds. 

If you can not string 2 MUs together then focus on the above work.  Subtract the EMOM from the overall 15:00.

 

Conditioning 

10x50m sprints @ 85-90% w/ :30 rest

 

2:00 rest then 

 

400m run @ 85%

 

Bench press 

6 sets 

4 DB bench presses (heavy for 4)

4 DB bench presses (lighter)

8 SA DB bent over rows (heavy)

 

Day 7: 

Rest