December 3-9, 2018

DAY 1


A)

3x

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

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”

10 Superman Snap, :02 at top

:60-:90 Hip Flow https://instagram.com/p/Bopl_6ehEod/

:30 Handstand Hold

8 Lateral  Lunges

25 Banded 45 degree shoulder pulse


B)

3x

Weightlifting Warm-up

Snatch Grip, 3 each movement

Shrugs

High Pulls

Muscle Snatch

Footwork Drill

Sotts Press

Power Snatch from the Hip


4x

2 Tall Snatch +2 Sotts Press



4x

Snatch Shrug + Snatch +Snatch Shrug + Snatch

Try to build in weight from last week.


C1)

Tempo Back Squat:

4x

2 Jumps with weight (use your pressing bar/weight)

4 at 60%

(3 counts down, 3 second pause in the bottom)


C2)

7 Strict Press + 3 Push Press @ 50%


:90 rest



D)

3x

:45  Wall handstand hold

:30 Active False grip ring hang

15 Superman snaps


E)

4x

1000m Row

2:00 Rest



G)

5-10:00 Stretch



DAY 2


A)

3x

10 BB Good mornings

10ea Elevated Renegade Rows

:30 Chinese Plank

15ea Banded adductors

15 Cal Ski Erg or Row


C)


4x

4 Halting Deadlift at 60%, :03 pause at 1”, knee and mid thigh

3 Strict + 7 Kipping TTB (or Knee Raise)


D)

3x

200m Run

12 Shoulder to Overhead (same or heavier than last week)

8 Bar Facing Burpees


E)

3x

6 ¼ FS + :10 Hold @105-110% of FS

1 L-sit Rope Climb (Legless Rope climb/6 Rope Pull ups/Rope PU negative)


F)

5-10:00 Stretch


DAY 3

A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

15 cal Row

10 Push Ups on DBs

10 DB Bent Over Rows

10 BB Thrusters

15 Banded Reverse Fly


B)

4x3

Tall Cleans, :02 Hold in the catch


6x

Clean Pull+Clean+FS+Push Jerk+Split Jerk


C1)

Tempo Bench Press

4x4 @ 60% 3 counts each at top, descent, and bottom


C2)

Single Arm DB Row

4x4



D)

Chipper for Total Time:


5x 8-10 Pull-ups, :15 rest between sets

5x 10 Alt DB Snatch, :15 between sets

5x 15 WB, :15 between sets

5x 30 DUs, :15 between sets



F)

5-10:00 Stretch


DAY 4


AMRAP 45:00

5 Mile AB

Then,

3x

10 GHD Sit-ups

15 KBS (American, not heavy)

10 Seated Pike up

15 Superman, Upper body only

10 Squats with weight, controlled tempo



DAY 5


A)

3x

GHD Core Maintenance

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”


B)

3x

6 Prone Passthroughs

6 Hollow Rocks

10 Scap Pull-ups+:20 Deadhang

10 Burpees

10 Moderate KB DL



C)

3x

500m Row

30’ OH Lunge

10 Hang Power Cleans

15 TTB

30’ OH Lunge


D)

Tempo Strict Press

4x4 at 60%, 3 counts each at top, descent, and bottom


E1)

Tempo Front Squat

4x4 60%, 3 count descent, and 3 count hold in the bottom


E2)

Tempo Elevated Split Squat

4x4



F)

2x 10 Power Snatch @ 40-50%


G)

5-10:00 Stretch



DAY 6

A)

3x

20 each knee ups

15 extended v crunches

10 squats w/ weight (mod)

15 back flies

20 chest flies


B)

3x

10 barbell bench presses @ 60-65%

10/10 (overhand/underhand grip) BB bent over Row

15 straddle ups

15/15/15 calf raises

1:30 rest


C)

Weightlifting warm up


D)

3x

10 power cleans @ 40-50%

10 squats @ 60%

15 each elevated floor bridges

1:30 rest


E)

4x 200m Run @80%