September 17-23, 2018

WEEK 10

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 Pull Down (also called panda pulls or power pulls)

https://www.youtube.com/watch?v=75EJs8nz720


5x2 Snatches 85%


Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 sets

1 box jump

3 squats @ 85%

3 Single Arm Strict DB Press + 2 SA DB PP +1 SA DB PJ

1:30 rest


Gymnastics

5 sets (all heavier than last week)

3 Strict Weighted Pull ups

3 Strict Weighted Ring Dips

6 KB Shrugs (heavy)

10 Brathwaite Rolls

:60 rest



Conditioning

3x 4:00 AMRAP, 2:00 rest

15 WB

10 TTB

5 D-Ball over shoulder


4:00 AB cool down

5:00 Stretch


Day 2:


3x

10 GHD Hip Flexions

10 GH Raises

10 Back Extensions

10 Thrusters

10 KB DL

30 DUs


WL

3x3 Drop to Split


Jerks

5x2 at 80-85%


Conditioning

3x

400m Run

80’ Farmer Carry

40 DUs

20 Burpees

:90


Gymnastics

Strict MUs

5 sets, :60

1-4 Reps + 2-4 Dips



Deadlifts

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 sets

3 deadlifts @ 85%

3 straight leg sit ups w/ weight OR 3 Strict TTB

1:30 rest


3:00 Row cool down

Stretch


Day 3:


3x

300m Row

20 Shoulders Front + Side

15 Squats

10 Hollow hold pull downs

5+5 Scap Pull-ups + Pull-ups



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 Pull Downs (moderate)

https://www.catalystathletics.com/exercise/373/Clean-Pull-Down/


Conditioning

15 Bar Muscle Ups or 25 CTB or 35 Pull-ups/ring rows

30 Cleans @ 60% (full squat)

45 cal AB


Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 Sets

3 Reps, 85%

3/3 BB bent over rows (heavy)



Gymnastics

3x

6 Horizontal Ring Rows (controlled tempo)

:30 Ring Support Hold

:30 Hollow hold

:30 Bottom on dip hold

15 ea Elevated Floor Bridges

12 ea direction Calf Raises




5:00 AB cool down

Stretch


Day 4:

40:00 AMRAP

300m Run

20 Alternating Pike Touches

15 Squat Jumps

10 Push-ups

5/5 TGU

500m Row or Ski erg

5/5 Windmills

10 Jumping Lunges

15 Arch-ups

:20 HSH or Low Ring Plank


Day 5:

3x

2:00 Row (:30/:30, High effort/low effort)

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

7 Ring swings

:20 Bottom of dip hold

4 Inch worm + T Push-up open ups, :03 hold



Weightlifting

Weightlifting Warm-Up


Power Clean

5x2 (75-80%)


Power Snatch

5x2 (75-80%)



Conditioning:

3x

3:00 Working:

500m/400m Row

Max reps of MUs or CTB or Pull-ups

2:00 Rest



Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 sets

3 strict press+2 pp+1 pj @ 85%

2:00 rest


Front squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 sets

3 front squat @ 80%

3/3 Step ups, lower box+challenging weight

2:00 rest


4:00 Row 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

10 Sets

100m Sprint @ 85%

3/3 Box Step ups


Then

3:00 Rest

300m Run @ 90%


Rest as needed, then:


10x

5 Push-ups

10 Squats

15 Sit-ups

Gymnastics

4 Sets

2-4 Strict deficit HSPU (select a deficit you can perform 2-4 reps)

12 each way Calf Raises

12 walking lunges with DB (moderate)


Bench Press

6 sets, heavier than last week

4 DB Bench (weight heavy for 5)

4 Brathwaite Rolls

4 Seated DB Bent Over rows

8 DB or BB Shrugs

2:00 Rest

20:00 Stretch

Longer holds, :60-3:00 per stretch