September 24-30, 2018

WEEK 11


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



8-10x 1  Snatches, building


Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 sets

1 box jump

2 squats @ 90%

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

1:30 rest


Gymnastics

5 sets (all heavier than last week)

2 Strict Weighted Pull ups

2 Strict Weighted Ring Dips

6 KB Shrugs (heavy)

6 Brathwaite Rolls

:60 rest



Conditioning

5-3-1 Rope Climbs (descending reps each round.  Round 1 is 5 reps, round 2 is three reps, round 1 is 1 rep)

5/5 KB CJ

15 Cal AB


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


Jerks

8-10 x 1,  Building


Conditioning

4x

10 Heavy WBs

20 GHD sit ups

300m Run

:90


Gymnastics

3x

:60 Wall HS hold (break it up, if needed)

6 Body Tightners, :03 hold

15 each BB wrist exercises



Deadlifts

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 sets

2 deadlifts @ 90%

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

1:30 rest


3:00 Row cool down

Stretch


Day 3:


3x

250m Row

10 Push ups

10 Ring rows

5 Tempo Ring dips

5 Body Tightener to arch up

20 Chicken pecks or 2 Wall walks



Weightlifting

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans

3 tall cleans (full drop)



Cleans

8-10x 1, building


Conditioning

10 CTB

14 DB Snatch

18 Burpees

:90


Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 Sets

2 Reps, 90%

3/3 BB bent over rows (heavy)




5:00 AB cool down

Stretch


Day 4:

40:00 AMRAP

400m Run

30 leg extensions, single leg

30 leg curls, single leg

20 ABmat sit ups

15 DB Bent over Flies

10 DB Curl + Press

20 Burpees

15 Superman, upper body only

10 each Crossover Box Step ups

10 each elevated DB rows



Day 5:

3x

15 Bicep Curls

15 Skull Crushers

15 Seated Pike ups

:30 each Star Side Plank

10 ea SL RDL



Weightlifting

Weightlifting Warm-Up


Power Clean

8-10 x 1 Power Snatch, building


8-10 x 1 Power Clean, building





Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 sets

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

:90 rest


Front squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 sets

2 front squat @ 80%

3/3 Step ups, lower box+challenging weight

:90 rest



Conditioning:

6x

30 DUs

60’ HSW (or 4 Wall Walks)

60’ Walking Lunges



4:00 Row cool down

Stretch



Day 6

3 rounds

10 Cal AB

10ea Jump ups R/L

10ea Elevated Lunges

10 Pike Touches with weight

10 3-way Calf raises


Conditioning

2 Sets, 2:00 in between

10x 50m Sprints, :15 rest



Gymnastics

4 Sets

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

12 walking lunges with DB (moderate)


5x

5 strict Pull-ups

10 Push-ups

15 Squats

20 ABmat Sit-ups


Bench Press

6 sets, heavier than last week

4 DB Bench (weight heavy for 4)

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