June 4-10, 2018

Week 8:

 

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. 6 sets

1 snatch+ 1 hang snatch (above the knee) @ 70-80%

1:00 rest 

 

C. 4x3 Overhead squats w/ :03 pause @ 60-70%

1:00 rest

 

Conditioning:

4 rounds

30 DUs or 60 single unders

15 TTB or hanging knee raises 

15 WBs (mod)

1:00 rest 

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets

5 strict presses @ 75%

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

5x300m run @ 80% w/ 1:30 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 

1 clean+1 hang clean (above the knee) @ 70-80%

1:00 rest 

 

Front squat

3 sets

3 front squats @ 75% w/ :03 pause w/ double bounce out 

5/5 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

5 sets 

5 deadlift @ 75%

5 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 plyo push ups- on and off

15 DB bent over flies 

: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)

Burpees (min 1)

Rope climbs (min 2)

DB FR lunges (min 3)

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

5 sets

5 bench presses @ 75%

5/5 bent over rows (mod) (over and underhand grip)

1:30 rest

 

7:00 AB cool down & stretch

 

Day 4: 

(Active recovery or rest)

 

3 rounds

400m row or ski erg @ 70%

15 back extensions (GHD)

15 hip flexions (GHD)

15 GH raises (scale if necessary)

15 DB shoulders 45 degrees

15 Standing banded back flies

20 cal AB or 400m run @ 70%

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

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

:30 hollow hold 

 

Weightlifting 

A. WL warm up 

 

B. 4x3 hang power snatches @ 75%

1:00 rest

 

C. Clean warm up (empty bar)

 

D. 4x3 hang power cleans @ 75% 

1:00 rest 

 

Conditioning:

12:00 alt EMOM (:20/:40)

Thrusters (light/mod) (odd)

Bar facing burpees (even)

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets

1 box jump

5 squat @ 75%

5 strict DB presses (heavy for 5)

5 DB push presses @ same

1:30 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

5 sets

:20 ring support hold

8 burpees 

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

 

Conditioning 

5 rounds

200m run 

5 hang power cleans+ shoulder to overhead (mod)

1:00 rest 

 

Bench press 

5 sets 

5 DB bench presses (heavy for 5)

5 DB bench presses (lighter)

10 DB bent over rows (mod/ heavy)

 

Day 7: 

Rest