September 3-9, 2018

WEEK 8

 

 

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, heavier than last week)

 

4x3 Snatches 75%

 

Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

5 sets

1 box jump

5 squats @ 75%

5 Strict DB Press + 3 DB Push Press + 2 DB Push Jerk

1:30 rest

 

Gymnastics

5 sets (all heavier than last week)

5 Strict Weighted Pull ups

5 Strict Weighted Ring Dips

5 KB Shrugs (heavy)

10 Brathwaite Rolls

:60 rest

 

 

Conditioning

5 Rounds

 

8 Target Burpees

10 TTB

12 Single Arm overhead lunges (change arms after 6 reps)

:90

 

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

3 Sets

2 Barbell Drop to split+ 2 presses

 

Jerks

5x3 at 75%, :03 pause in catch

 

Conditioning

6x

:30 Burpees over the Bar

:60 Treadmill run

:60 Rest

 

Strict MUs

5 sets, :60

1-4 Reps (goal is more total reps than last week)

 

Deadlifts

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

5 sets

5 deadlifts @ 75%

5 straight leg sit ups w/ weight OR 5 Strict TTB

1:30 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

 

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. 3x3 Clean Pulls (moderate/heavy)

 

4x3 Cleans 75%

 

Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

5 Sets

5 Reps, 75%

5/5 BB bent over rows (heavy)

 

Conditioning

2x 5:00 AMRAP, 3:00 rest in between:

30 DUs

15 WB

2 Rope climbs

 

 

5:00 AB cool down

Stretch

 

Day 4

 

3 Rounds

3 TGU

5 KB Snatch

7 Single Leg RDL

9 Curtsy Lunge or Sandbag lunge

11 Single Arm Thrusters

500m Row

7 TTB

4 Wall Walks

20 Step ups with weight (single arm KB front rack, switch hands after 10 reps)

6 Hollow rolls

400m Run

 

 

Day 5

3x

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 Cycling

5x3 @ 60-70% of power snatch.  Touch & go, no pauses at the hip

 

 

Conditioning:

Alternating EMOM 10:00

Minute 1: 3 Power Cleans (Challenging weight, 75-80%)

Minute 2: Muscle-ups, one unbroken set no longer than :20

 

Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

5 sets

5 strict press+3 pp+2 pj @ 75%

2:00 rest

 

Front squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

5 sets

5 front squat @ 75%

5/5 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. 5-10-15-20-25-30-35-30-25-20-15-10-5 reps of Unbroken DUs (if you miss 3 times on any set, continue on to part B)

:60 Rest, then

  1. 5x100m Sprints @ 80%, :60 rest

 

Gymnastics

3 Sets

 

3 Dropset Strict HSPU (use a band if needed) Ex: 5-3-2 reps with :20 rest between each

20’ Stiff Leg Deadlift walk with weight

 

 

Bench Press

 

4 sets

7 DB Bench (weight challenging for 7)+ 3 DB Bench (lighter) Overall heavier than last week

10 Seated DB Bent Over rows

2:00 Rest

 

20:00 Stretch

 

Longer holds, :60-3:00 per stretch