September 10-16, 2018

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 80%

 

Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

1 box jump

4 squats @ 80%

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

1:30 rest

 

Gymnastics

5 sets (all heavier than last week)

4 Strict Weighted Pull ups

4 Strict Weighted Ring Dips

4 KB Shrugs (heavy)

10 Brathwaite Rolls

:60 rest

 

 

Conditioning

2 Rounds:

24 cal Row

6ea KB Snatches

12 Push Ups

18 GHD Sit ups

6ea KB Snatches

12 Push Ups

18 GHD Sit ups

3:00

 

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

3 Sets

2 Barbell Drop to Split + 2 presses

 

Jerks

5x2 at 80-85%

 

Conditioning

Alternating EMOM 18:00

:30 DUs

:30 Row

:30 Treadmill Run

 

Gymnastics

Strict MUs

5 sets, :60

1-4 Reps + 2-4 Dips

 

3 Sets

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

20’ Stiff Leg Deadlift walk with weight

:90 rest

 

Deadlifts

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

4 deadlifts @ 80%

4 straight leg sit ups w/ weight OR 4 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

 

 

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

5 Rounds

4 Bar Muscle ups or 10 CTB or 12 pull-ups

2 Cleans, build each round (full squat cleans)

then...

3:00 Rest

5x 300m Row

:60 rest

 

Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 Sets

4 Reps, 80%

4/4 BB bent over rows (heavy)

 

 

Gymnastics

3x

10 Horizontal Ring Rows (controlled tempo)

:30 Ring Support Hold

:30 Hollow hold

:30 Bottom on dip hold

 

 

 

5:00 AB cool down

Stretch

 

Day 4:

3 rounds

500m row @ 70%

15 back extensions (GHD)

15 pike touches (v ups)

15 back flies w/ band

15 chest flies w/ band

25 cal AB @ 70%

25 leg extensions

25 leg curls

15/15/15 calf raises

:30 headstand (tripod)- replace w/ neck raises 10 each way if need be

(Flow)

 

 

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 Clean Cycling

5x3 @ 65-75% of Power Clean.  Touch & go, no pauses at the hip

 

 

Conditioning:

5x

4 Ring Muscle Ups or 8 CTB or 12 Pull-up/Ring Rows

2 Snatches, building weight each round (Full squat, not touch and go)

 

Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

4 strict press+2 pp+2 pj @ 80%

2:00 rest

 

Front squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

4 front squat @ 80%

4/4 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

 

  1. 5-10-15-20-25-30-35-40-35-30-25-20-15-10-5 reps of Unbroken DUs (if you miss 3 times on any set, continue on to part B)

:60 Rest, then

  1. 10x50m Sprint, :15, 85% effort

2:00 Rest

10x50m Sprint, :15, 85% effort

 

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

 

5 sets

5 DB Bench (weight heavy for 5)

5 Brathwaite Rolls

5 Seated DB Bent Over rows

10 DB Shrugs

2:00 Rest

 

20:00 Stretch

 

Longer holds, :60-3:00 per stretch