Fri Dec 11, 2015
Reminder:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
A. Wide-Grip Pull-ups (Add weight or scale as needed)
B. Alternate movements:
Strict Press
Split Squats
(choose front rack, back rack, or holding DB/KB in each hand – Stay consistent week to week)
C. AMRAP 5 min:
10 Wall-Balls
10 Pull-ups
Rest 3 min
D. AMRAP 5 min:
1 Wall-Climb
10 Double-unders
2 WC
20 DU
3 WC
30 DU
4 WC
40 DU etc…. continue as high as possible
A. Front Squats – 3/2/1, 3/2/1 @ 30X1 tempo (increase weight each wave)
Rest 2-3 min between each of the 6 sets
Example (note how the set of 2 in wave #1 becomes the weight for the set of 3 in wave #2):
275 x 3, 295 x 2, 315 x 1
295 x 3, 315 x 2, 335 x 1
Tempo 30X1 = 3 sec lowering, EXPLODE up, and only ONE SEC pause at top of rep
B. Strict Pull-ups – Same as last week – 5 x 5
***Option to do 5x5 all with same load, or increase load each set to ONE TOP SET of 5 reps
C. MAP – AMRAP 60 sec (rest 60 sec) x 12 sets (rest for 5 min after 6 sets)
***Alternate “1” and “2” each 60 sec period (score is LOWEST round of each movement)
1. Burpees (touch object 6’’ overhead with 2 hands)
2. Box Jump overs – 24/20’’
***6 sets of each exercise, not 12 sets of each exercise. So, you do 1 min of burpees, then rest 60 sec, then 1 min of BJ overs, rest 60 sec, then back to burpees, then back to BJ etc…
***For BJ Overs, work on finding the most efficient technique. Practice different methods, and determine which one feels the most energy efficient for you.
A. Alternate movements:
DB Incline Bench
Hang Muscle Snatch
B. Wide-Grip Pull-ups (Add weight or scale as needed)
C. Alternate movements:
Split Squats
DB Hammer Curls
Thur Dec 10, 2015
A. Explore two new movements
Complete 5 sets of each, alternating back and forth, resting fully between each set:
Skin the Cats (ADV: Bar Rollovers - approx. 5 reps)
One-Arm Pull-ups (approx. 5 reps per arm)
***Scale with bands, and practice proper pull position, engaging the lat before pull etc…
Rest 5 min
B. 5 Rounds:
20 sec L-Sit on Rings (accumulated time)
10 Goblet Squats (challenging weight, unbroken)
Rest 5 min
C. 5 sets
OH Walks (Snatch or Clean Grip) – Increase each set up to heavy weight for 1 length of gym
Hip Extensions x 10-15 reps (add weight as desired)
REST DAY
A. Big cardio day – pick a consistent and sustainable pace. The goal is to try and work in the absence of the “pain face” so try and find that effort level that is right on the verge of starting to suck a bit:
One Round:
1000m Row
800m Jog
300 Double-unders / single-unders
800m Jog
1000m Row
B. Assault Bike with partner @ 75-80% effort:
Alternate 1 min intervals with partner
Complete 6 sets each (12 min total time)
A. Segmented Snatch Deadlifts
Complete as many sets as needed to work up to a heavy perfect rep:
1 Snatch Lift-Off to below knee (pause 2 seconds)
1 Snatch Lift off to above knee (pause 2 seconds)
1 Snatch Deadlift (finish in scoop position at top)
B. Complete 4-5 sets of increasing weight for complex:
1 Snatch Deadlift (finish in scoop position)
1 BELOW KNEE Snatch HIGH PULL
1 BELOW KNEE Power Snatch
1 BELOW KNEE Squat Snatch
C. 10 sets, increasing weight each set, as long as reps are executed perfectly:
1 High Hang Squat Snatch
Drop Barbell for quick reset of hips
1 Full Squat Snatch
(make sure to hit all positions practiced in parts A and B)
Wed Dec 9, 2015
Reminder:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
A. CG Bench Press (with pause on chest)
B. Alternate movements:
Hang Power Clean and Push Press/Jerk (5x5 for all athletes)
Ring Pull-ups / Ring Rows (Add weight or scale to necessary difficulty)
C. AMRAP 10 min of barbell complex @ 60-65% of weight used for C&J in part B
***Goal is to perform each set of the complex UNBROKEN
6 Deadlifts
5 Bent-Over Rows
4 Hang Power Cleans
3 Thrusters
2 Back Squats
1 Back Squat Thruster
A. Snatch Pulls – 5 sets of 3 at 90-95% snatch – Working on staying in the heels, and still being able to create vertical power via the “scoop” and aggressive leg drive into shrug
B. Snatch Balance – Keep focusing on the speed and fluidity of the movement. Just work up to a challenging set of 3.
C. Complete FOR TME @ 100% effort (then rest 3:00) x 5 sets (no pacing):
3 Wall-climbs
8 OHS (135/95) - scale to unbroken weight
4 Bar muscle-ups
***Complete part D on your own after class (not available for 7pm):
D. MAP (sustainable, repeatable) – AMRAP 90 sec (rest 90 sec) x 6 sets (score is LOWEST round):
Sprint 200m (or Row 200m)
Max reps wall-balls (20/14 lbs)
A. Alternate movements:
Hang Power Clean and Push Press (5x5 for all athletes)
Ring Pull-ups / Ring Rows
(Add weight or scale to necessary difficulty)
B. CG Bench Press (with pause on chest)
C. Alternate movements:
RDL
Strict HSPU (or HS Hold in place of reps)
Tues Dec 8, 2015
A. 5 Rounds:
10 Hip Thrusts (add weight)
20 Hollow Rocks
Rest 5 min
B. AMRAP 8 min:
10 Perfect Push-ups from variety practiced in past weeks
10 Ring Rows (scale difficulty by elevating feet or wearing weight vest)
Rest 5 min
C. Movement Virtuosity / Movement Integrity x 10 min:
Handstands / Inversions – Practice variety of movements working up to most difficult variation for your level
A. C&J – Work QUICKLY up to a heavy double that is completed in under 25 sec (not TnG)
B. C&J – 80% of part A for “double” EMOM x 5 min (complete in under 25 sec) (not TnG)
C. MAP (sustainable, repeatable efforts) – 1 round every 3 min x 5 rds (score is SLOWEST round):
7 Thrusters (95/65 lbs)
7 CTB Pull-ups (scale to pullups if not unbroken and fast)
7 Burpee box jumps – 24/20’’
7 TTB (scale to KTE if not unbroken and fast)
***Complete part D on your own after class (not available for 7pm):
D. Anaerobic Intervals – Complete 1 set @ 98% effort every 4 min x 6 sets:
Run 100m (all-out) + 15 KBS (70/53#)
(try and do fast reps, pulling the KB down, not just going through the motions)
A. Complete ONE ROUND at a very hard effort, without resting between movements. Then rest until heart rate returns back to normal. Note that the rest will probably be shorter in the earlier rounds and longer in the later round as you begin to fatigue. From a dorky sciency point of view, it might be interesting to note how long you rest in each interval to see how quickly the deterioration occurs in your conditioning - Complete 5-6 times through:
1 “Suicide” of 15 ft, 30 ft, 45 ft, and 60 ft. (touch ground at turnaround point)
8 DB Snatches RIGHT arm (moderate weight, unbroken)
8 DB Snatches LEFT arm
8 Burpee Box Jumps (AFAP)
B. 3 Rounds:
30 sec of abmat sit-ups
1 min Mobility work as desired (hips/shoulders/thighs)
30 sec of Hanging oblique knee-ups
1 min Mobility work as desired (hips/shoulders/thighs)
