February 2016
Sat Feb 6, 2016
A. 12 minutes to work to challenging weight for complex:
1 Power Clean + 1 Hang Squat Clean Thruster
B. AMRAP 22 min:
Run 800m
12 Thrusters @ 40-50% of part A
12 Pull-ups
12 KBS
A. For Time (15 min cap):
Row 500m
30 OHS – 135/95 (approx. 50% max)
Row 500m
20 OHS – 160/105 (approx. 60% max)
Row 500m
10 OHS – 185/120 (approx. 70% max)
B. AMRAP 12 min:
10 kipping HSPU
10 TTB
10 BJ Overs (24/20)
15 Wall-Balls (20/14) to 10 ft
15 KBS (53/35)
C. AMRAP 6 min – Row or airdyne calories
See Fitness workout
Fri Feb 5, 2016
A. AMRAP 8 min:
8 one-arm Ring Rows per arm (16 total reps)
8 one-arm Hang DB Squat snatch per arm (16 total reps)
***Light weight, just practice movement
***If struggling with movement, complete “DB Snatch + OHS” to ensure heels stay planted, and proper movement pattern
Rest 5 min
B. 5 Rounds:
10 Z-Press with DB’s (both arms at same time)
20-30 reps Flutter Kicks (lying with hands under butt)
Rest 5 min
C. Movement exploration / Movement virtuosity x 10 minutes:
Push-ups
1. Maintaining proper push position (elbows inline by body)
2. Remaining planked out, such that body moves as a unit up and down
3. Explore different options, increasing in difficulty as you master each level:
a) Dynamic (hands moving to and from bumper plates)
b) Ring Push-ups
c) Dynamic in form of clapping
d) Dynamic in for of slapping chest (ADV clap behind back)
e) Dynamic with hands highly elevated (parallettes or high bumpers)
ADV athletes, choose option of push-up and perform EMOM x 7 min
A. Power Clean- Work to heavy TnG triple without wide feet and no stop and reset at waist on descent back to ground (smooth brush off waist/thighs, into TnG reps)
B. Split Jerks (from rack) – Reps 3-2-1 (increasing weight)
C. 4 Rounds:
5 Bar Muscle-Ups
10 Power Cleans – 175/115 lbs (60% max clean)
15 Burpees (touch 1 foot target)
***Complete part D on your own after class (not available for 7pm)
D. AMRAP 7 min:
EMOM complete 10 TTB, and then in remaining time each minute, complete max reps of Thrusters (135/95 lbs)
***Score is total Thrusters in 7 min
6 Rounds of 5 Reps of each movement @ 85% of the 6-rep weight from Mon and Wed
***Rest as needed between movements to ensure quality reps
Choose 3 movements from Mon and Wed training. Must choose one movement from each category:
Leg/hip movement (Squat variation, Hang Snatch High Pulls, Hang Power cleans)
Upper body pull (Rowing variation, Pull-up variation)
Upper body push (Dips, Bench variation, Overhead press, HSPU)
Also choose one “free” movement that isn’t included on Mon or Wed. If you choose your free movement to be a Deadlift or an RDL, you should opt for your “leg/hip” movement to be a hang power clean or hang snatch high pull instead of a squat. Quickly work up in weight for each movement to 85% of 6-rep weight, then complete the 4 chosen movements as a circuit.
Thur Feb 4, 2016
Reminder on Thursday schedule:
6am - Olympic Lifting
7am - Fitness
11am - Fitness
12pm - Olympic Lifting
4pm - Fitness
5pm - Fitness
6pm - Olympic Lifting
7pm - Gymnastics
Fitness and Bodybuilding:
All Workouts With Partner
A. AMRAP 8 min:
60 Burpee Box Jumps (alternate 1-rep each, on opposite sides of box)
Max reps Ring Rows in remaining time
(partners alternate reps/sets as desired)
Rest 4 min (till 12:00)
B. AMRAP 8 min:
14 reps Shuttle Runs, where 1 rep is 6 lengths of 30 ft each way (alternate 1 rep each)
***So one partner completes 3 times down and back (6 lengths), then tag partner, and complete 7 sets each
Max reps Dumbbell Hang Squat cleans in remaining time
(partners alternate reps/sets as desired)
Rest 4 min
C. AMRAP 8 min:
Partners work SIMULTANEOUSLY
Partner 1 completes 5 Sit-ups
Partner 2 completes 10 Double-unders
Then switch
Partner 1 completes 10 sit-ups
Partner 2 completes 20 Double-unders
Then switch
Partner 1 completes 15 sit-ups
Partner 2 completes 30 Double-unders
Then switch
Continue in this manner until 8 min has expired
REST DAY
See FITNESS workout
A. Footwork drills to work on proper landing and catch position for Split Jerk
B. Work to challenging weight for complex:
1 Strict Press + 2 Push Press + 3 OH Lunges (in Jerk stance)
***For OH Lunge, only complete reps with Jerk leg forward,
and make sure to keep Jerk Grip on the bar the whole time,
maintaining proper Split Jerk footwork throughout
C. Work to challenging weight for complex:
1 Push Press + 2 Push Jerks + 3 Split Jerks
D. EMOM x 15 min - 1 Split Jerk
(add weight each minute when prior rep was PERFECT)
Wed Feb 3, 2016
A. AMRAP 10 min:
50 Double-unders / 100 singles
1 Wall-climb
15 Russian KBS (moderate weight)
1 Wall-climb
15 Jumping air squats
1 Wall-climb
Rest 5 min (till 15:00)
B. AMRAP 10 min:
5 Power cleans (moderate, able to do 5 TnG entire time)
10 Wall-Balls
15 Sec L-sit (hanging or on rings)
Rest 5 min (till 30:00)
C. Run 1 mile
A. Power Snatch + Snatch Balance + OHS + Hang Squat snatch – Work to challenging weight
B. Snatch Pulls – 5 x 5 @ 90% snatch
C. AMRAP 9 min:
12 Box Jumps – 24/20''
9 Ring Dips
6 Hang Squat Snatch – 115/75
***Complete part D on your own after class (not available for 7pm):
D. 4 Rounds for time (4 min cap – scale as needed):
7 Deadlifts – 315/205 lbs
15 GHD Sit-Ups
***Sub abmat sit-ups for GHD unless you regularly perform GHD sit-ups
Note: For "chest-supported Rows" perform on FLAT bench, elevated between
stacks of plates such that barbell doesn't touch ground between reps
A1. Rowing variation (choice of One-Arm DB, BB, or chest-supported)
A2. Bench Press (choice of incline or flat)
B1. Hang Power Cleans
B2. DB Bench (opposite of Incline/Flat choice from A2)
C1. Split Squats (choice of Front-Rack, Back-Rack, or holding DB’s)
C2. Strict HSPU (Scale as Box HSPU or HS Hold for time in place of reps)
Tue Feb 2, 2016
A. Warm-up and technique work on OHS and kipping for TTB
B. EMOM x 30 min:
Min 1 – 20 seconds of OHS (rest 40 sec)
Min 2 – 20 seconds of TTB (rest 40 sec)
Min 3 – 20 seconds of Burpees (lateral over bar) (rest 40 sec)
Min 4 – 4 DB Snatch R arm + 4 DB Snatch L arm (rest remainder of minute)
Min 5 – 20 sec “Bottom of RDL” static hold with perfect positioning (rest 40 sec)
(use same barbell as OHS, and focus on maintaining hamstring tension and flat back)
A. Full C&J – 10 min to work to heavy TnG Double
B. 1 Power Clean + 4 Push Press – 4 sets (increasing weight to top set of 4)
C. For Time:
10-8-6-4-2 - Squat Cleans – 185/120 lbs (approx. 60% of max clean)
5-4-3-2-1 - Rope climbs with legs (sub strict pullups or "towel hangs")
***So complete 10 squat cleans, then 5 rope climbs. Then 8 Squat Cleans then 4 rope climbs etc…
***Complete part D on your own after class (not available for 7pm):
D. 3 Rounds for time:
20 Pistols (alternating legs)
40 Double-Unders
60 foot handstand walk (10 lengths of mat in gym)
(stay on one side of gym, so next class can warm-up on other side)
*Half class start on part A, half class start on part B, then rest and switch. Both groups complete part C together at the end
A. AMRAP 10 min:
Row 20/16 cals (male/female)
10 Burpees (lateral over rower)
Rest 5 min
B. AMRAP 10 min:
8 Box Jumps / Step-ups
16 Abmat sit-ups
32 Double-unders / 64 single-unders
C. 2 Rounds:
Walk 400m @ brisk pace
2 min upper body mobility (shoulder girdle, upper back, chest etc…)
2 min lower body mobility (Glutes, low back, quads, hams, ankles etc…)
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