June 18-24, 2018

Week of 06/18/18- Cross train

 

Week 10:

 

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 prone pass throughs or 

5/5 pass throughs- palms in & 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, 8:00 or 10:00 EMOM (:30/:30) (w/r)

Handstand hold facing out (min 1)

Max handstand walk (min 2)

 

 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

2 snatches from the blocks above knee @ 65-75% (build within the range) or 2 snatches from the hang above the knee @ same (if no blocks are available)

1:30 rest 

 

C. 4x2 Overhead squats @ 70-80% (build within the range)

1:00 rest

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

3 strict presses @ 85%

3 push press @ same

1:30 rest

 

Conditioning:

14:00 alt EMOM

8 power snatches or 8 DB snatches @ (mod) (min 1)

3-5 MUs or 10 CTB, pull ups or ring rows (min 2)

 

7:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

5 box jumps

10 WBs (heavy)

15/15 elevated floor bridges

20 DUs

(Flow)

 

Conditioning

4x400m runs @ 80% w/ 2:00 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. 6 sets 

2 cleans from the blocks- above knee @ 70-80% (build within that range)

1:30 rest 

 

Front squat

5 sets

3 front squats @ 85%

5/5 box step ups w/ weight (low box) (heavy) (BB FR)

 

1:30 rest

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets 

3 deadlift @ 85%

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 alt lunge steps 

10 parallette push ups w/ elevated legs

10 scap pull ups 

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

(Flow)

 

Gymnastics work- Bar MUs and pistol work

 

5 sets 

A1- Bar MU variations

Banded bar MU

Box bar MU

Bar MU negative 

 

A2- Pistol variations

Single leg box squats 

Pistol roll up 

Close stance squats

High box step ups and negatives

Sets of alt pistols 

 

Conditioning 

For time:

40 cal AB

12 rope climbs 

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

3 bench presses @ 85%

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 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 w/ :03 hold at the top and :03 hold at the bottom

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

 

Weightlifting 

A. WL warm up 

 

B. 2x10 hang power snatches @ 55%

1:30 rest

 

C. Clean warm up (empty bar)

 

D. 2x10 hang power cleans @ 55%

1:30 rest 

 

Conditioning:

18:00 alt EMOM (:20/:40) (w/r)

TTB or hanging knee raises (min 1)

Burpees to 6" target (min 2)

Double KB FR squats (min 3)

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

1 box jump

3 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)

 

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

And/ or

4 sets

1-2 MUs+2-4 kipping ring dips

 

Conditioning 

10:00 (:30/:30) (work/rest)

Sprint for max meters

 

1:00 rest then 

 

200m run for time

 

Bench press 

6 sets 

3 DB bench presses (heavy for 3)

3 DB bench presses (lighter)

8 SA DB bent over rows (heavy)

 

Day 7: 

Rest