July 16-22, 2018

Week of 07/16/18- Cross train

 

Day 1: (In order)

 

2x 

15 cal row

10 body tighteners to arch up

15 shoulders front & side

10 sotts press or BTN press

15 banded good mornings

10 Straight sit ups w/ weight

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Weightlifting

A. Weightlifting warm up

 

B. 3x2 snatches w/ pause at the knee @ 60-65%

 

C. 3x2 snatches @ 60-65%

 

Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

3 sets 

2 box jumps 

7 squats @ 60%

5/5 SA DB press+3 DB PP+2 DB PJ

2:00 rest

 

4x2:00 rounds

250m row 

Max ring MUs, CTB, pull ups or banded pull ups

2:00 rest 

(Note: In each 2:00 round- first complete the 250m row and in the remaining time complete as many reps of the above listed movement of choice with the remaining time then rest 2:00 and repeat- 4 rounds)

 

Gymnastics 

3 sets

3-5 strict HSPUs+5 kipping HSPUs

20' stiff legged walk w/ weight

:60 rest

(Note: can do the strict HSPUs banded if necessary)

 

4:00 AB cool down

5:00 Stretch

 

 

Day 2:

 

3x

12/12 SL DLs (light)

14 seated BB presses (empty bar/ floor)

16 alt pike touches 

18 alt lunge steps 

20 DUs 

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Jerk

3x2 split jerk w/ :02 pause in the dip @ 60-65%

 

3x2 split jerk @ 60-65%

 

Conditioning

4x400m runs @ 70%

2:30 rest

 

Deadlifts 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

3 sets 

7 deadlifts @ 60%

7 straight leg sit ups w/ weight 

2:00 rest

 

4:00 row cool down 

5:00 stretch 

 

 

Day 3: 

Warm Up:

3x

10 GH Raise

10 Back Extensions with weight (GHD)

10 Hip Flexions with Weight (GHD)

5-10 Bar kip swings and belly to bar pull-ups

:30-:60 Handstand hold

15 Pike ups

10 Goblet Squats

7 each way, 3-way Tricep

 

Gymnastics Skill 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 

 

 

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. 3x2 cleans w/ pause at the knee @ 60-65%

 

C. 3x2 cleans @ 60-65%

 

Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

3 sets

7 @ 60%

7/7 (overhand/underhand) Bent Over rows

 

Conditioning:

4 Sets

8 Thrusters

8 Over the bar burpees

:60 rest

 

 

4:00 AB cool down

5:00 Stretch

 

 

Day 4:

 

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)

10-15:00 Stretch

 

Day 5:

 

3x

3-5 false grip chest to rings or ring pull ups 

5-7 ring dips 

:15 support hold L sit, parallette L sit or 15/15 seated leg lifts (accumulate L sit if need be)

:20 hollow hold 

10 superman snaps w/ :02 pause

 

 

Weightlifting 

A. WL warm up 

 

B. 4x5 hang power snatches @ 50-60%

1:30 rest

 

C. Clean warm up (empty bar)

 

D. 4x5 hang power cleans + Push jerk @ 50-60%

1:30 rest 

 

Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

3 sets 

7 strict press+3 pp @ 60%

2:00 rest 

 

Front squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

3 sets 

7 front squats @ 60%

5/5 elevated lunges w/ weight (mod)

2:00 

 

12:00 alt EMOM (:30/:30) (w/r)

Rope climbs (min 1)

WBs (mod) (min 2)

 

 

4:00 AB cool down

5:00 Stretch

 

Day 6:

 

3x

6 Prone Pass Throughs

2 each Turkish Get Ups

2 Pull overs + 3 strict Pull-ups + 4 Strict TTB (Modify to no pull-overs, banded pull ups, knee raises, as needed)

10 Push-ups

10 Curtsy Lunges (with weight, optional)

10 each way calf raises

 

Gymnastics

15:00 of skill work

A1. CTB or pull ups

Butterfly CTB or pull-ups

kipping CTB or pull-ups

Banded pull-ups

 

A2. Kipping ring dips 

strict banded ring dips

Strict Banded bar dips

 

Conditioning 

5x100m run @ 75% w/ :30 rest

2:00 rest

5x1:00m run @ 85% w/ 1:00 rest

 

3 sets 

7 DB bench press (mod/heavy)

5 DB bench press (lighter)

12 DB bent over rows (mod)

2:00 res 

 

 

4:00 Row cool down

5:00 Stretch