August 20-26, 2018

WEEK 6   

 

 

Day 1: (In order)

 

 

3x

 

3/3 TGU (Turkish Get Ups)

6/6 Curtsy Lunges with weight

9 Cal Row

12 Hollow Snaps

15 ShoulderS Front & Side

 

 

Weightlifting

 

 

A. Weightlifting warm up

 

B. 5x

 

3 Position Snatch (high hang, above the knee, below the knee)  (moderate, build to heavier than last week)

 

Squat

 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

1 box jump

1 squats @ 90%

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

1:30 rest

 

Gymnastics

 

4 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

10 CTB/Pull-ups

10 cal AB

10 HSPU

10 DB Front Rack Lunge Steps

: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

24 ea Knee Ups

 

Jerk

 

A. 4x2  jerk recoveries @ 105-115%

 

B.  EMOM 10

 

Minutes 0-3, 2 Split Jerks @ 60-70% (4 sets)

Minutes 4-10 1 Split Jerk, build up from 75%+ (6 sets)

 

Conditioning

300m run @ 80%

:60

500m run @ 85%

2:00

300m run @ 90%

 

Gymnastics

 

5x

A1. 1-4 Strict MUs+3-6 Strict Ring Dips

A2. 10 HIndu Lunges, add weight if possible (full range of motion is first priority!)

 

Strict MU’s Skill/Strength Work Options:

 

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

1 deadlifts @ 90%

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

5 arch to hollow drill w/ roller

5 Prone Passthroughs

15 GHD sit ups

:10 parallette L sits

:20 Handstand Hold or 2 Wall Walks

 

Gymnastics

 

*Either do the skill work OR the alternating EMOM

 

EMOM 12:00

 

Odd: 2-5 Bar Muscle-ups

Even :30 of Pistols

 

Bar MUs and pistol work

 

5 sets

A1- Bar MU variations

Banded bar MU

Box bar MU

Bar MU negative

 

or

 

 

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. 5x

 

3 Position Clean (high hang, above the knee, below the knee)  (moderate, build to heavier than last week)

 

Bench

 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

1 @ 90%

3/3 BB bent over rows (heavy)

 

Conditioning

 

24:00 alt EMOM

:30 DUs

:20 STO (shoulder to overhead)

:30 AB Cals (85% effort)

:20 Kipping Ring Dips

 

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. 3x

 

2 Power Snatches + 1 hang power snatches (moderate)

:60 rest

 

C. 3x

 

2 Power Cleans + 1 hang power clean

:60

 

 

Conditioning

 

 

4 Rounds

5 Power Snatches

5 Muscle ups or CTB or Pull-ups

15 Cal Row

:90 Rest

 

Pressing

 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

1 strict press+1 pp+1 pj @ 90%

1:30 rest

 

Front squat

 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

 

2 @ 80%

 

1 @ 85%

Then

6 sets

1 front squat @ 90%

3/3 elevated lunges w/ weight (mod)

1:30 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

 

 

Conditioning

 

 

4 Rounds

:30 Run

5 Pull-ups

10 Push-ups

15 Squats

20 Sit-ups

 

 

20:00 Stretch

 

 

Longer holds, :60-3:00 per stretch