October 1-7, 2018

WEEK 12


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

15:00 to Build to a heavy Snatch


Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

Build to a heavy single

Gymnastics

Weighted Ring dip: Build to a heavy single

Weighted Pull up: Build to a heavy single

Rest as needed


Conditioning

3 Rounds total

30 DUs

6/6 Single arm DB Shoulder to overhead)

2-4-6 rope Climbs (round 1, two rope climbs; round 2, four rope climbs; round 3, six rope climbs)


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

15:00 to build to a heavy single jerk


Conditioning

300m Run @ 70%

15 GHD or 25 ABmat Sit ups

:90 rest


500m Run @ 75%

15 GHD or 25 ABmat Sit ups

2:30 Rest


300m Run @ 80%

15 GHD or 25 ABmat Sit ups


Deadlifts

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

Build to a heavy single DL

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)

15:00 Build to a heavy single Clean


Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

Build to a heavy single bench press


Conditioning

Alternating EMOM 15

Minute 1: 6 HPC (unbroken, moderate)

Minute 2: 12 CTB Pull ups (Pull-ups, ring rows)

Minute 3: :30 Sprint



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


20:00 Total time:


Build to a heavy single Power Snatch


Build to a heavy single Power Clean


Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

Build to a heavy single Shoulder Press


Front squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @85%

Then

Build to a heavy single Front Squat


Conditioning:

4x

15 TTB (modify number of reps for consistent, unbroken sets across all rounds)

30 DUs

60’ Handstand walk (or 4 Wall Walks)

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

10:00 EMOM

(:30/:30, work/rest)

Run at 75%


3:00 Rest


1000m Row @75%

5x

5 strict Pull-ups

10 Push-ups

15 Squats

20 ABmat Sit-ups


Bench Press

3 sets,

15 DB Bench

15 DB Bent Over Row

15 Brathwaite Rolls

15 DB or BB Shrugs

2:00 Rest

20:00 Stretch

Longer holds, :60-3:00 per stretch