July 2015
Mon July 20, 2015
A. Back Squats – 3 x 5-8 (Double Progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
B. Split Squats (rear foot elevated) – Reps 15-12-9 (Increasing weight each set)
***Choice of DB/KB, Front rack or Back rack with barbell
C. Practice 1-Arm OHS with KB. Work up in weight to challenging load for 6 reps per arm
D. Climb as high as possible in 9 min:
Reps 3-6-9-12-15-18-21 etc…
1-Arm OHS (reps are “per arm”)
Burpees (jump onto plate)
L1 – 26/18
L2 – 35/26
L3 – 53/35
L4 – 70/53
C. Front Squats – 6 sets of 3, increasing weight each set to top triple
***Rest only 1 min between lighter sets and no more than 2 min during heavier sets
D. Goblet Squats (light/moderate weight) – EMOM x 6 minutes – 10 reps (no pause at top of rep)
***ADVANCED – 10 Pistols EMOM x 6 minutes (add weight as needed in Goblet position)
E. 2 Rounds (NO DROPPING BARBELL OR RESTING):
12-15 reps Good Mornings (light weight)
20-25 reps Calf Raises (keep barbell on back from Good Mornings)
Sat July 18, 2015
A. EMOM x 8 min – Ring Pull-ups or Ring Rows, choose number to hit unbroken
(The goal is to hit the same number on each of the 8 minutes)
B. AMRAP 3 min (rest 1 min) x 5 sets:
6 Pull-ups
9 Box Jumps
12 Goblet Squats
15 Double-unders
L1 – Jumping/Assisted Pull-ups, Step-ups, 26/18# Goblet, 30 single-unders
L2 – 4 Pull-ups, 24/20’’ BJ, 35/26# Goblet
L3 – Pull-ups, 24/20’’ BJ, 53/35# Goblet
L4 – CTB Pull-ups, 24/20’’ BJ, 70/53# Goblet
Fri July 17, 2015
A. Bench – 3 x 5-8 (double progression)
B. Dips – 3 x 5-8 (add weight or scale as needed to hit rep range)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. 8 min to work to 2 RM Thruster (first rep from ground)
D. AMRAP 7 min:
3 Thrusters @ 80% of double from part C
10 Push-ups
10 TTB
L1 – Hands-elevated push-ups, KTE
L2 – 7 Perfect Push-ups, 7 TTB
L3 – Feet elevated push-ups
L4 – Clapping push-ups
C. DB Incline Bench x 10-8-6 (increasing)
D. Flat DB Flies – 3 x 10-15 reps + Drop Set of 20-25% on LAST SET
E. SUPERSET two movements x 3 sets:
Bench Dips x 10-15 reps (load with weight and/or elevating feet)
Close Grip Bench press x 8+ Reps
Rest 1-2 min
Thurs July 16, 2015
A. With partner, complete work below:
150 Wall-Balls (alternate reps as desired to accumulate total)
1600m Run (alternate 200m runs)
Rest approx. 5 min
B. With partner, complete work below:
40 Turkish Get-ups (switch every 2 reps - 1 rep with each arm)
2000m Row OR 3 miles Assault Bike
(alternate as desired to accumulate total)
C. Time Permitting - Mobility work of choice for Hips/Shoulders/Thoracic etc…
Wed July 15, 2015
A. Deadlifts – 5 x 5 (increasing each set to top set of 5)
***First 4 sets should merely be progressive warm-ups. Only ONE HEAVY SET
B. Strict Pull-ups – 3 x 5-8 (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. Bent-over Rows – 7 min to work to 8 RM
D. 5 Rounds (10 min cap):
15 Russian KBS
5 Muscle-ups
L1 – 35/26 KBS, 5 Burpee JUMPING Pull-ups
L2 – 53/35 KBS, 5 Burpee Pull-ups
L3 – 70/53 KBS, 3 MU
L4 – 100/70 KBS
C. SUPERSET two movements x 3 sets:
Band Pullovers/Pulldowns x 25 reps
SUPERSET – Bent-over Barbell Rows x 12-15 reps
Rest 2 min
D. 2 Rounds:
12-15 Bent-over DB Rows (moderate weight)
12-15 assisted pull-ups
12-15 Hip Extensions
Rest 2 min
E. DB Curls (both arms same time)
Complete two sets of “triple drop set”, with 2 min rest between the triple drop sets
8-12 reps, then immediately drop 20%, and go to failure, then drop another 20% and go to failure
Tues July 14, 2015
Conditioning Day:
A. AMRAP 14 min:
15 Hang squat cleans
40 Double-unders
200m Run
Rest 6 min
B. AMRAP 14 min:
100m One-Arm Farmers Walk Right arm
100m One-Arm Farmers Walk Left arm
10 Reps of “1 Burpee + 2 Box Jumps”
L1 – 45/35, 26/18 FW, Burpee Step-ups
L2 – 75/55, 35/26 FW, 24/20’’ BBJ
L3 – 95/65, 53/35 FW, 24/20’’ BBJ
L4 – 110/75, 70/53 FW, 24/20’’ BBJ
Mon July 13, 2015
A. Strict Press – 3 x 5-8 reps (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
B. Jerks from rack (L1 and L2, Push Jerk, L3 and L4 Split Jerk) - Work quickly to heavy set of 2
***Lowering Jerk rep scheme to doubles, so athletes can progress up in weight
C. 7 min to work up to heavy weight for complex:
1 Hang Muscle Snatch + 3 Hang Power snatch
D. 5 Rounds (10 min cap):
5 Hang Power snatch
12 Ring Dips / Push-ups
L1 - 65/35#, Hand-elevated Push-ups
L2 - 95/55#, Perfect Push-ups
L3 - 115/75#, Dips
L4 - 145/100#, Dips
B. Choose one of the following 2 options:
1. Push Press - 5 x 3 (increasing weight to top triple)
2. Hang Muscle-Snatch - Reps 15-12-10-8
C. Alternating DB Front Raises – 3 x 10-12 reps (same weight)
***SUPERSET each set with Wide-Grip Upright rows x 10-12 reps
Rest 2 min
D. 2 Rounds:
25 Band Pull-Aparts
25 Face Pulls
15 Lateral Raises (light weight, strict form)
Rest 1 min
E. Accumulate 40-50 reps of each movement in any way you desire, AS FAST AS POSSIBLE:
Lying Leg Raises (add weight with DB b/w feet if needed)
Sit-ups (add weight as desired)
Oblique Movement of choice (Hanging knee raises or lying side crunches, or Russian Twists)
Sat July 11, 2015
A. EMOM x 8 min – Ring Pull-ups or Ring Rows, choose number to hit unbroken
(The goal is to hit the same number on each of the 8 minutes)
B. AMRAP 22 min:
Run 400m
5 Muscle-ups / Dips
2 Wall-Climbs
L1 – 5 Burpee Jumping Pull-ups
L2 – 5 Dips + 5 Pull-ups
L3 – 3 Muscle-ups
L4 – 5 Muscle-ups
Fri July 10, 2015
A. Back Squats – 3 x 5-8 (Double Progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
B. Split Squats (rear foot elevated) – Reps 15-12-9 (Increasing weight each set)
***Choice of DB/KB, Front rack or Back rack with barbell
C. Squat Clean - 8 min to work up to challenging single
***This won’t be a max, due to time constraint. Just hit something smooth/heavy, and move on
L1 – Hang Clean + Front squat
L2 – Hang Squat clean
L3 and L4 – As written
D.AMRAP 7 min:
3 Squat Cleans @ 70% of part C
12 Pull-ups
12 Sit-ups
L1 – Assisted PU, Hang cleans, Abmat Sit-ups
L2 – 6 Kipping PU, Abmat Sit-ups
L3 – Kipping PU, Weighted Sit-ups (25/15#)
L4 – CTB PU, GHD
C. Alternating Lunges – Accumulate 75 total steps in 4-6 sets
***Load the movement in a DIFFERENT manner than how the Split Squat was loaded
D. DB Thrusters – Reps 15-12-9 (increasing weight)
E. Accumulate 40-50 reps of SINGLE leg DEFICIT calf Raises PER LEG (load as desired)
Thurs July 9, 2015
Reminder on Thursday schedule:
530am - Oly lifting
630am - Fitness
8am - Fitness
11am - Fitness
12pm - Oly lifting
4pm - Fitness
5pm - Fitness
6pm - Oly lifting
7pm - Gymnastics
A. Complex: Knee Jump + Broad Jump + 40 yard sprint (casually walk back to start)
Complete 10 sets – First 4 sets gradually increase intensity – Final 6 sets all-out effort
Knee jump + Broad jump portion demonstrated here:
https://www.youtube.com/watch?v=EFU6oCYooqw
***The sub for “knee jumps” will be a “tuck jump” (high jump with knee tuck at top)
B. 2 Rounds:
100m Waiters Walk Right arm
100m Waiters Walk Left arm
60 sec plank (add weight as needed)
15 Hip Extensions
C. 2 Rounds:
200m Farmer’s Carry (DB or KB in each hand)
25 “one-legged” Single unders with each leg
Accumulate 30 sec L-Sit time on Rings or Parallettes
5 Strict HSPU (or 30 sec HS Hold)
D. Time Permitting – Mobility Cycle:
Couch Stretch – 1 min @ each of 4 position (4 min total)
2 min Foam Roll area of choice
2 min Lacrosse Ball area of choice
A. Push Press + Push Jerk - 3 sets increasing weight
B. Jerk Balance - 4 sets of 3 reps increasing weight
(Goal on this is to focus on reaching with the front foot)
http://www.catalystathletics.com/exercise/193/Jerk-Balance/
C. Split Jerk - Work to heavy triple, heavy double, then heavy single if comfortable
D. Time permitting:
100m Waiters Walk Right hand
100m Waiters Walk Left hand
60 sec weighted plank
Rest 1 min
60 sec weighted plank