August 13-20, 2018

Week 5:

 

Day 1: (In order)

 

3x

3/3 TGU (Turkish Get Ups)

6/6 Curtsy Lunge w/ Weight

9 Cal Row

12 Hollow Snaps

15 Shoulder2 Front & Side

 

 

Weightlifting

A. Weightlifting warm up

 

B. 5x

3 Position Snatch (high hang, above the knee, below the knee)  (moderate)

 

 

Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

1 box jump

2 squats @ 85%

3 DB press+2 DB PP+2 DB PJ (TWO DBs!)

1:30 rest

 

Gymnastics

3 sets

4-10 strict HSPUs

:30 Double KB FR Bottom of squat hold

:60 rest

 

(Note: do the strict HSPUs banded if necessary)

 

Conditioning

4 Rounds

12 HSPU

15 cal ROW

18 Barbell (BB) Front Rack Lunge Steps (moderate)

:60 Rest

 

4:00 AB cool down

5:00 Stretch

 

 

Day 2:

 

3x

12 Banded Good mornings

12 DB Curl & Press

12 Frog Jumps

12 Medball Pike Touch

 

 

Jerk

A. 3x3 jerk recoveries @ 70% (build to heavier than work sets.  Approximately 85%)

 

B.  EMOM 10

Minutes 0-3, 2 Split Jerks @ 50-60% (4 sets)

Minutes 4-10 1 Split Jerk, build up from 70% (6 sets)

 

Conditioning

400m run @ 70%

2:00 rest

600m run @ 75%

3:00

400m run @ 80%

 

Gymnastics

15:00 Strict MUs work

Strict MUs

False grip hang

Ring support hold

Ring Bottom of dip hold

False grip ring rows

Banded Muscle up transitions

 

Deadlifts

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

2 deadlifts @ 85%

4 straight leg sit ups w/ weight OR 4 Strict TTB

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. 6x2 cleans @ 75-85%

 

Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

2 @ 85%

3/3 BB bent over rows (heavy)

 

Conditioning

20:00 EMOM

:30 DUs

:20 CTB/Pull-ups

:30 BB Front Rack Step ups (Moderate weight, moderate/low box height)

:20 Kipping Ring Dips/P-bar Dips

 

5:00 AB cool down

Stretch

 

Day 4:

 

3 rounds

6 Single arm KB sequences (Alternate sides each time)

  • KB Sequence: Snatch, CJ, Windmill, Goblet squat

20 Extended V-Crunches

10 each way Calf Raises (toes turned in, out, forward)

500m row

:30 Low Ring Plank

10 GH Raises

10 Back Ext with weight

10 Hip Flexion with weight

600m 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

:20 Handstand Hold/20-30 Chicken Pecks

 

 

Weightlifting

A. WL warm up

 

B. 3x5 hang power snatches @ 75-85%

1:30 rest

 

Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

3 strict press+2 pp+2 pj @ 80%

1:30 rest

 

Front squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

 

2 @ 80%

1 @ 85%

Then

3 sets

5 front squats @ 75-80%

5/5 elevated lunges w/ weight (mod)

1:30 rest

 

Conditioning

5 Rounds

9 Thrusters (Moderate)

3 Rope Climbs

12 Cal Row

:60 Rest

6:00 AB cool down

Stretch

 

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

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

6 sets

:30/ sprint :30/ jog

1:00 rest

 

DB Bench press

3 sets

10 incline DB bench press (heavy for 10)

10 DB bent over rows

1:30 rest