July 2-8, 2018

Week 12:  This week is a deload, we will be testing max lifts next week!

 

Week of 07/02/18- Cross train 

 

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

 

-Free standing handstand work

 

 

 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 @ 55% (focus on technique)

1:30 rest 

 

C. 4x3 Overhead squats @ 60% (build within the range)

1:00 rest

 

Shoulder Press

3x10 @ 50%

1:30 rest

 

Conditioning:

16:00 alt EMOM

8 power snatches (light) (min 1)

:40 row for calories (min 2)

 

7:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

10/10 elevated floor bridges

15/15 knee ups 

20 alt pike touches 

25 DUs

(Flow)


Conditioning

3x300m runs @ 60%

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 

2 cleans @ 55%

1:30 rest 

 

Front squat

3x5 front squats @ 55%

 

1:30 rest

 

Deadlifts

3 sets 

10 DLs @ 50% (focus on control and technique)

5 straight leg sit ups (mod)

2:00 rest 

 

7:00 AB cool down & stretch 

 

 

Day 3: (In order)

 

Warm up

 

3 rounds

10/10 elevated lunges 

10 parallette 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- strict pull ups, push ups 

3 sets 

3-7 strict pull ups (unbroken, consistent and with great technique)

5-11 push ups (unbroken, tight core)

13 extended v crunches 

 

Bench

3 sets 

10 BPs @ 50% (focus on technique, external rotation, fully engaged body)

10 BB bent over rows (light)

2:00 rest 

 

Conditioning 

Alt EMOM 12:00 (:40/:20) (w/r)

Row for meters (min 1)

 

Abmat sit ups- controlled (min 2)

 

7:00 AB cool down & stretch

 

 

Day 4: 

(Active recovery or rest)

 

3 rounds

500m row or ski erg @ 70%

15 back extensions (GHD)

15 hip flexions w/ weight  (GHD)

15 GH raises (scale if necessary)

15 shoulders 45 degrees

15 seated band rows (controlled)

25 cal AB or 400m 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 False grip: chest to rings, ring pull ups or ring rows

5 Ring dips

:30 hollow hold (accumulate if nec)

 

Weightlifting 

A. WL warm up 

 

B. 3x3 hang power snatches @ 50%

1:30 rest

 

C. Clean warm up (empty bar)

 

D. 3x3 hang power cleans @ 50%

1:30 rest 

 

Conditioning:

12:00 alt EMOM- varying time domains (w/r)

Ring rows- controlled (min 1) (:20/:40)

Low ring plank (min 2) (:30/:30)

AB for max calories (:40/:20)

 

Squat

3 sets 

2 box jumps

10 squats @ 50% (focus on technique, proper breathing and bracing, find the bottom and drive up)

2:00 rest 

 

7:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

3 sets

:20 ring support hold

:10 bottom of the dip hold

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

1:30 rest 

 

Conditioning 

10:00 (:30/:30)- run @ 70%

 

Bench press 

3 sets

10 DB bench press (light/mod)

10 DB seated bent over rows (light/mod)

 

7:00 row cool down & stretch

 

Day 7: 

Rest