June 25-July 1, 2018

Week 11:

 

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

And/ or

Handstand workout:

4 sets

50' farmers carry (heavy)

25-50' HSW

1:00 rest 

 

 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. 4 sets

2 snatches @ 75-85% (build within the range) 

1:30 rest 

 

C. 4x2 Overhead squats @ 75-85% (build within the range)

1:00 rest

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

2 strict presses @ 90%

2 push press @ same

1:30 rest

 

Conditioning:

16:00 alt EMOM

6 hang power cleans or 6 hang DB cleans @ (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

15/15 knee ups 

15 WBs (mod)

15/15 elevated floor bridges

25 DUs

(Flow)

 

Conditioning

600m run @ 80%

3:00 rest

400m run @ 85%

2:00 rest

200m 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 

2 cleans @ 75-85% (build within that range)

1:30 rest 

 

Front squat

2 sets

10 front squats @ 60%

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

 

1:30 rest

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets 

2 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

10/10 elevated lunges 

10 clap push ups 

10 scap pull ups 

:20 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 

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

2 bench presses @ 90%

3/3 bent over rows (mod/ heavy) (over and underhand grip)

1:30 rest

 

Conditioning 

Alt EMOM 10:00 (:30/:30) (w/r)

DUs (min 1)

 

Burpees (min 2)

 

7:00 AB cool down & stretch

 

 

Day 4: 

(Active recovery or rest)

 

2 rounds

1000m row or ski erg @ 70%

15 back extensions w/ weight  (GHD)

15 hip flexions w/ weight  (GHD)

15 GH raises (scale if necessary)

15 shoulders 45 degrees

15 seated band rows (controlled)

50 cal AB or 600m run @ 70%

25/25 leg extensions (mod)

25/25 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

3-5 False grip: chest to rings, ring pull ups or ring rows

5-7 Ring dips

:15 accumulated parallette L sit or 15/15 seated leg lifts

 

Weightlifting 

A. WL warm up 

 

B. 3x6 hang power snatches @ 60-65%

1:30 rest

 

C. Clean warm up (empty bar)

 

D. 3x6 hang power cleans @ 60-65%

1:30 rest 

 

Conditioning:

18:00 alt EMOM (varied time domains) (w/r) 

CTB, pull ups or ring rows (min 1) (:20/:40)

WBs (mod) (min 2) (:30/:30)

AB for max calories (:40/:20)

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

1 box jump

2 squat @ 90%

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-:30 ring support hold

:10-:20 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 

3x4:00 sprint for max meters (:20/:10) (w/r)

1:30 rest 

 

Bench press 

6 sets 

3 DB bench presses (heavy for 3)

3 DB bench presses (lighter)

6 SA DB bent over rows (heavy)

 

Day 7: 

Rest