November 12-18, 2018

WEEK 6


DAY 1

A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

2:00 AB (:30/:30 high effort/low effort)

10 ea Single leg RDL

5 Extended V-crunches, :03 hollow hold in the middle of each rep

10 Push-ups

5 ea High box step ups

:30 Handstand hold (wall or free standing)


B)

3x3 Snatch Pull under, :02 hold in the catch


C)

6x

Snatches with pause just above the knee

1.1. (clusters of 2 single reps, no more than :10-:15 between reps)


D) 6x

2 Weighted jumps

3 Squats @ 80%

10 DB Strict Press


E)

5x

2 Rope Climbs

10 Shoulder to Overhead

Then rest 2:00

Row 1000m


F)

5-10:00 Stretch


DAY 2


A)

GHD Core Maintenance https://instagram.com/p/BoplhOlBIvQ/

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”


B)

3x

200m Row

15 Seated Pike Lifts

7 Ring Swings

15 Banded Good Mornings

5 Inch worms

7 ea single arm KB push press


C)

3x3 Pause Dip jerks

(:02 pause in the bottom of the dip)


D)

6x

Jerk Triples (no blocks, increase from last week if possible)


E)

6x

3 DL @ 80%

6 Strict TTB

:90


E)

5x 400m Run

2:00 Rest


F)

5:00 Stretch



DAY 3


A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

10ea Calf Raises

5 tempo ring dips

5 Banded Jumps https://instagram.com/p/Bp3Kp_EBdFN/

20 Superman Snaps

5 Chest to Ring Pull-ups



B)

3x3 Tall Cleans, :02 pause in the catch


C)

6x

Cleans with a pause just above the knee

1.1. (clusters of 2 single reps, no more than :10-:15 between reps)


D)

6x

3 Bench Press @ 80%

3/3 Bent Over Row (overhand/underhand)

6 Shrugs


E)

5x

15 cal AB

12 WB (heavy for 12)

9 CTB/Pull-ups/Ring Row

:90


F)

5:00 Stretch


DAY 4

50 Minute AMRAP


25 Cal Row

10 (total) high box step up (controlled speed, high box)

5 Double KB DL at tempo (:05 hold at top, :05 descent)

:20 False grip ring hang

20 Alternating Pike touches

400m Run

10ea Calf Raises

5 Tempo Pull-ups at tempo (:03 holds at top, bottom and descent)

20 Banded clamshells  

5 Ring dips at tempo (:03 holds at top, bottom and descent)

5 Godblet Squats at tempo (:05 hold at bottom, :05 descent)


DAY 5


A)

3x

Leg Maintenance

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

15ea Calf Raises (Toes in, out and parallel)

GHD Core Maintenance

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”


B)

3x

16 Curtsy Lunges

32 Handstand Chicken pecks or 3 Wall Walks

16 each Elevated Glute Bridges

16 total Alternating Pike up/Straddle up

16 Shoulders Front and side


C) 6x

3 Front Squats @ 80%

3/3 Elevated Split Squats

:90


D) 6x

3 Press + 2 Push Press + 1 Push Jerks @ 80%


E) 18:00

:20 work at the top of each minute, rotating through the following:

Muscle ups/CTB/Pull-ups/Ring Rows

Power Snatches

Jumping Lunges


F) 5-10:00 Minutes Stretch


DAY 6


A)

3x

15ea Elevated Floor Bridge

10 Push-Ups

5ea Windmill

40 DUs


B)

10x100m run @ 85% w/:30 rest


3:00 rest then


400m run @ 85%


C)

2x15

Unbroken, Touch and Go Power Cleans


D)

DB bench

5 sets

5 incline DB bench

10 brat rolls

10 bent over rows

15 DB shrugs


E)

5x3 OH Squats @ tempo @ 50%

:05 hold at top, :05 descent and :05 hold on the bottom

1:30 rest