December 10-16, 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



5x

2 snatches at 70%


C1)

Back Squat:

4x

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

3 at 70%

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


C2)

5 Strict Press + 3 Push Press @ 60%


:90 rest



D)

3x

:45  Wall handstand hold

:30 Active False grip ring hang

15 Superman snaps


E)

3x

15 GHD sit ups 

6 D ball over the shoulder (heavy for 6)

1:00 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

3 Halting Deadlift at 70%, :03 pause at 1”, knee and mid thigh

3 Strict + 7 Kipping TTB (or Knee Raise)


D)

3x

300m run

9 shoulder to overhead

6 burpee box jumps 


E)

4x

4 ¼ FS + :10 Hold @105-110% of FS

1 Legless Rope climb+ 1 rope climb/ 2 rope climbs/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


5x 

2 Cleans at 70%


C1)

Tempo Bench Press

4x3 at 70% 3 counts each at top, descent, and bottom


C2)

Single Arm DB Row

4x6



D)

10x250m row with :30 rest


F)

5-10:00 Stretch


DAY 4


AMRAP 45:00

800m run @ 60%

Then,

3x

20 abmat Sit-ups

15 KBS (American, not heavy)

10 Push ups

20 Superman, Lower body only

15 each calf raises

10 Overhead squats, empty barbell



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)

Chipper for Total Time:


5x 8 burpees, :15 rest between sets

5x 8 deadlifts @ 45-50%, :15 between sets

5x 6-8 toes to bar, :15 between sets

5x 40 DUs, :15 between sets


D)

Tempo Strict Press

4x3+3 push press at 70%, 3 counts each at top, descent, and bottom


E1)

Tempo Front Squat

4x3 at 70%, 3 count descent, and 3 count hold in the bottom


E2)

Tempo Elevated Split Squat

4x3



F)

3x8 Power Snatch @ 55%


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

2:00 row with 2:00 to complete 

10 barbell bench presses @ 65-70%

Rest the remainder of the 2:00 before repeating



C)

Weightlifting warm up


D)

3x

8 power cleans @ 55%

10 squats @ 65-70%

15 each elevated floor bridges

15 3 way calf raises 

1:30 rest


E)

10x50m sprints @ 85%, :15 rest


2:00 rest and then 


2x200m run @ 80%, 1:00 rest