July 30-August 5

Week 3:

 

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. 2x2 Tall snatch (empty bar)

 

C. 3x2 high hang snatch w/ :02 pause in the bottom @ 50-60%

 

D. 3x2 snatch deadlift+snatch @ 70-75%

 

Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets 

1 box jump

4 squats @ 75%

4/4 SA DB press+2 DB PP+2 DB PJ (heavier than last)

1:30 rest

 

Conditioning 

5 rounds 

4-7 MUs or CTB/ Pull-ups/Ring rows

25-50' HSW (Handstand Walk), modify to HSH (handstand hold) or weighted overhead carry

20 air squats

1:00 

 

Note: If handstand walk is not an option reliably- options: OH carry 50', single arm OH carry 25' each arm.

 

Gymnastics 

3 sets

4-7 strict HSPUs+7 kipping HSPUs 

20' stiff legged walk w/ weight (add weight if possible)

: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

A. 3x3 jerk recoveries @ 60% (build to heavier than work sets.  Approximately 85%)

 

B.3x2 split jerk w/ :02 pause in the dip @ 65-70%

 

C. 3x2 split jerk @ 70-75%

 

Conditioning

300m run @ 70%

1:30 rest

500m run @ 75%

3:00 rest

300m run @ 80%

 

Deadlifts 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets 

4 deadlifts @ 75%

4 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 high hang cleans w/ :02 pause at the bottom @ 50-60%

 

C. 3x2 cleans @ 70-75%

 

Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

4 @ 75%

4/4 BB bent over rows (mod)

 

Conditioning 

10:00 alt EMOM 

CTB, pull ups or banded pull ups (:20/:40) (Min 1)

DUs (:30/:30) (Min 2)

 

2:00 rest then

 

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

Power cleans (mod) (min 1)

Burpees (min 2)

 

5:00 AB cool down

Stretch 

 

Day 4:

 

3 rounds

3/3 TGU

5/5 KB snatches 

7/7 SL RDLs

9 squats w/ weight 

11 KB swings 

500m row 

7 strict TTB or 7 hanging controlled knee raises 

30 chicken pecks or 15 walking push ups 

30 lunge steps 

20 pike touches 

400m run 

(Flow)

 

Day 5:

 

3x

10 horizontal ring rows 

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

:20 support hold

:10 bottom of the dip hold

10 pike up+straddle ups

10 seated pike up+straddle ups

 

Note: If you can do handstand chicken pecks reliably add 20-30 to each of the above rounds) 

 

Weightlifting 

A. WL warm up 

 

B. 3x10 hang power snatches @ 60-70%

1:30 rest

 

C. Clean warm up (empty bar)

 

D. 3x10 hang power cleans @ 60-70%

1:30 rest 

 

Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets 

4 strict press+2 pp+2 pj @ 75%

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 @ 75-80% (bounce out)

5/5 elevated lunges w/ weight (mod)

1:30 rest

 

5 rounds 

3 rope climbs

9 thrusters (mod)

15 cal AB

1:00 rest

 

 

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 Skill Work- CTB or pull ups/ kipping dips

A1. CTB or pull ups

Butterfly CTB or pull-ups

Kipping CTB or Pull-ups

Banded Pull-ups

 

A2. Kipping ring dips 

Banded ring dips

Banded p-bar Dips 

 

Conditioning 

Sprints 

:10/:20 (w/r) for 4:00 

1:30 rest

:20/:10 (w/r) for 4:00 

1:30 rest

:10/:20 (w/r) for 4:00

 

6 sets 

4 DB bench press (heavy)

4 DB bench press (lighter)

8 DB bent over rows (heavy)

1:30 rest