July 23-29, 2018

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 leg sit ups w/ weight

 

Weightlifting

A. Weightlifting warm up

 

B. 3x2 snatches w/ pause at the knee @ 65-70%

 

C. 3x2 snatches @ 65-70%

 

Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets 

1 box jump

5 squats @ 70%

5/5 SA DB press+3 DB PP+2 DB PJ (heavier than last)

1:30 rest

 

Conditioning 

5 rounds 

10 DB squats (mod)

3-6 MUs 

1:00 

 

Gymnastics 

3 sets

3-5 strict HSPUs+7 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 

 

Jerk

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

 

3x2 split jerk @ 60-65%

 

Conditioning

6x200m runs @ 80%

1:00 rest

 

Deadlifts 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets 

5 deadlifts @ 70%

5 straight leg sit ups w/ weight 

1:30 rest

 

4:00 row cool down 

5:00 stretch 

 

 

Day 3:

 

3x

5 scap pull ups+5 kipping swings 

10 arch to hollow drill w/ roller

15 GHD sit ups

:10 parallette L sits 

5 prone pass throughs 

 

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 

 

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 @ 65-70%

 

C. 3x2 cleans @ 65-70%

 

Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets

5 @ 70%

5/5 BB bent over rows (mod)

 

Conditioning 

10:00 alt EMOM 

CTB, pull ups or banded pull ups (:20/:40)

Burpees (:40/:20)

 

2:00 rest then

 

10:00 alt EMOM (:30/:30)

DUs (min 1)

Squats (min 2)

 

 

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)

 

 

Day 5:

 

3x

10 horizontal ring rows 

10 open up push ups :03 pause in plank & :03 pause in side plank

:20 support hold

:10 bottom of the dip hold

10 straddle+pike ups 

 

Weightlifting 

A. WL warm up 

 

B. 3x7 hang power snatches @ 55-65%

1:30 rest

 

C. Clean warm up (empty bar)

 

D. 3x7 hang power cleans @ 55-65%

1:30 rest 

 

Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets 

5 strict press+3 pp @ 70%

1:30 rest 

 

Front squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets 

3 front squats w/ :03 pause @ 70% (bounce out)

5/5 elevated lunges w/ weight (mod)

1:30 rest

 

18:00 alt EMOM (:30/:30) (w/r)

Rope climbs (min 1)

WBs (mod) (min 2)

AB for cal (min 3) 

 

 

Day 6:

 

3 rounds

15/15 knee ups- r&l

30 alt pike touches 

15/15 elevated floor bridges- r&l

30 DUs

15 push ups 

 

Gymnastics- CTB or pill ups/ kipping dips

A1. CTB or pull ups

 

A2. Kipping ring dips 

 

Conditioning 

2 sets 

10x50m sprint w/ :15 rest

2:00 rest

 

5 sets 

5 DB bench press (mod/heavy)

5 DB bench press (lighter)

10 DB bent over rows (mod)

1:30 rest