August 27-September 2, 2018

WEEK 7

Day 1

3x

:90 AB (:20 push/:10 recovery

6 Banded YTM

6 Squats with weight :03 pause

:20-:60 Handstand hold/Plank

12 Snatch-grip Upright BB row

12 each 3 Way Triceps

 

 

 

Weightlifting

 

 

 

A. Weightlifting warm up

 

B. 3x3 Snatch Pulls (moderate/heavy)

 

 

4x3 Snatches @ 70%

 

 

Squat

 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

3 sets

2 box jump

7 squats @ 70%

10 Strict DB Press + 5 DB Push Press

2:00 rest

 

Gymnastics

 

5 sets

6 Strict Weighted Pull ups

6 Strict Weighted Ring Dips

6 KB Shrugs (heavy)

12 Brathwaite Rolls

:60 rest

 

 

Conditioning

 

 

3 Rounds

12 CTB/Pull-ups

12 Burpees over the bar

12 BB Overhead Walking Lunge Steps (moderate)

:60 Rest

 

4:00 AB cool down

 

5:00 Stretch

 

Day 2:

 

3x

10 GHD Sit-ups

10 GH Raises

10 Back Extensions

10 Thrusters

10 KB DL

30 DUs

 

WL

 

4 Sets

3 Drop to split+3 strict behind the neck press in the final split

https://www.catalystathletics.com/exercise/417/Drop-To-Split/

 

Jerks

 

5x3 at 70%, :03 pause in catch

 

Conditioning

 

5x

:30 DUs

:60 Treadmill run

:60 Rest

 

Strict MUs

 

5 sets, :60

1-4 Reps

 

Deadlifts

 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

3 sets

7 deadlifts @ 70%

7 straight leg sit ups w/ weight OR 7 Strict TTB

2:00 rest

 

3:00 Row cool down

 

Stretch

 

 

Day 3:

 

 

 

3x

 

300m Row

5 Pull ups

10 push ups

15 squats

15 Curl & Press

 

 

Gymnastics

 

 

*Either do the skill work OR the alternating EMOM

 

EMOM 12:00

 

Odd: 2-5 Bar Muscle-ups (Increase reps from last week, if possible)

Even :30 of Pistols

 

OR

 

 

SKILL WORK

 

Bar MUs and pistol work

5 sets

A1- Bar MU variations

Banded bar MU

Box bar MU

Bar MU negative

 

and

 

 

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. 3x3 Clean Pulls (moderate/heavy)

 

 

4x3 Cleans 70%

 

 

Bench

 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

3 Sets

7 Reps, 70%

7/7 BB bent over rows (heavy)

 

Conditioning

 

3x with 2:00 rest

 

3:00 AMRAP

 

7 CJ

7 TTB

 

 

 

5:00 AB cool down

 

 

 

Stretch

 

Day 4

 

3x

3 TGU

5 KB Snatch

7 Single Leg RDL

9 each Curtsy lunge

11 Single arm thrusters

500m Row

7 Strict TTB or Straight Leg sit-ups with weight

14 Push ups

10/10 Box Step ups with weight (kettlebell single arm front rack)

:30 Hollow Hold

400m Run

 

10:00 Stretch

 

 

Day 5

 

2:00 AB (:30/:30)

20 Rebound jumps to low box (6” or less)

10 Box Jumps

7 Ring swings

:20 Bottom of dip hold

5 Inch Worms

 

 

Weightlifting

 

 

Weightlifting Warm-Up

 

Power Snatch

 

  1. Build to a challenging double, not touch and go

  2. 3x2 @ 90% of A

 

Power Clean+Push Jerk

 

  1. Build to a challenging double, not tough and go

  2. 3x2 @ 90% of A

 

Conditioning

 

Alternating EMOM 9:00

Minute 1:  3-6 Muscle ups or CTB/Pull ups/Ring rows, adjust reps accordingly

Minute 2:  10 Box Jumps (challenging height for 10)

Minute 3:  10 Deadlifts (challenging weight for 10)

 

Pressing

 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

3 sets

7 strict press+3 pp @ 70%

2:00 rest

 

Front squat

 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

3 sets

7 front squat @ 70%

7/7 Step ups, lower box+challenging weight

2:00 rest

 

Day 6

 

 

3 rounds

 

15/15 knee ups- r&l

30 alt pike touches

15/15 elevated floor bridges- r&l

30 DUs

 

 

Conditioning

 

 

  1. 5-10-15-20-25-30-25-20-15-10-5 reps of Unbroken DUs (if you miss 3 times on any set, continue on to part B)

1:00 Rest, then

  1. 10x50m Sprints @ 80%

 

 

Bench Press

 

 

3 sets

10 DB Bench (weight challenging for 10)+ 5 DB Bench (lighter)

15 Seated DB Bent Over rows

2:00 Rest

 

20:00 Stretch

 

Longer holds, :60-3:00 per stretch