#3 BB
ACTIVATION
2 Rounds:
1:00 Thoracic Opener on Foam Roller
5 Pause Thrusters
1:00 Wrist Stretches on Box
5 Pause Thrusters
On the first round, use an empty barbell. On the second round, increase a bit of load.
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Overhead Press
5 Front Squats
5 Muscle Cleans
CLEAN & JERK 1 RM
Find 1 RM Clean and Jerk with 10 min time cap. - Make sure you warm up properly with the bar. Time starts as soon as you load the bar.
Rest 5 Min
Load the bar with 80% of your 1 RM for the Day. Every 90 seconds take 1 rep then add 10 lbs each round. Terminate when you miss twice in a single round.
CONDITIONING
3 Min AMRAP
Wall Balls #30#20
2 Min Rest
3 Min AMRAP
Box Jumps #24#20
2 Min Rest
3 Min AMRAP
100 M Run/Assault Runner
MAKING MUSCLE
3 Rounds
20 Yard Monster Walks #50s#35s
15 Ab Roll Outs
2 Rounds
1 Min Max Rep RDL - Don’t lock out full extension #115#95 at least (use straps if you like)
20 Yard X Walks
#2 BB
ACTIVATION
Alternating OTM x 12 (3 Rounds):
Odd - :50s Row or Bike
Even -
Round #1 - 20 Banded Good Mornings
Round #2 - 16 Hollow Rocks
Round #3 - 12 Suitcase Deadlifts (6/side)
Round #4 - 8 Pausing Hip Extensions (2s at top)
BACK SQUAT 3 RM
Take your time and work to a 3 rep max. 9-12 sets.
CONDITIONING
10 Min AMRAP
8 HSPU
12 DB Thrusters 50s/35s
100 M Run
MAKING MUSCLES
3 Rounds
30 Face Pulls (Light weight)
10-12 Mid Rows (Moderate - Heavy)
2-3 Rounds
8-10 Batwing Rows (Moderate Heavy)
8-10 JM Presses (Heavy) - Video
#1 BB
ACTIVATION
21-15-9 Row and Ski
then
2 Rounds:
5 Slow Wall Squats
:30s Alternating Warrior Squats
5 Walkouts
1 Round of "Strict Cindy"
1 RM SNATCH
Find 1 RM Snatch with 10 min time cap. - Make sure you warm up properly with the bar. Time starts as soon as you load the bar.
Rest 5 Min
Load the bar with 80% of your 1 RM for the Day. Every 90 seconds take 1 rep then add 10 lbs each round. Terminate when you miss twice in a single round.
CONDITIONING
5 Rounds
10 Power Snatches #115
15 Bar Facing Burpees
Rest as needed
BAR BATTERY
Don’t Tear Your Hands (this is just training =-)
30 Pull Ups
30 CTB
30 Muscle Ups
#47
MOBILITY
Keep Doing it (don’t want to take up your whole phone screen)
ACTIVATION
3 Rounds
200 M Run + 15 hollow rocks + 15 Pause Glute Bridges
Hip Flow: 3x Walkouts + R and L spiderman and reach + samson stretch + Baby Maker
3 x 20 band pull aparts + 5 hanging scap retractions + 3 strict PUs
CONDITIONING
50 Alt DB Snatch
1/2 Mile Run
21-15-9
TTB
Deadlifts #185#135
1/2 Mile Run
50 Alt DB Snatchs
Or
ODD OBJECT MEDLEY
400 m Farmers Carry
400 m Sandbag Carry #100
400 m OH DB Carry
400 m Off Set Sandbag Carry Right shoulder for 200 and left shoulder for 200
#46 Deload Week
MOBILITY
Trap Mash (Lax Ball) - 1:00 Each Side
Seek out the tight spots here, and steadily increase pressure with our bodyweight. With a locked our elbow, mobilize by raising the arm overhead and back to the floor. Aim to bring the bicep as close as we can to the ear, and pause at the limit of our range of motion. Over the course of the 1:00 on each side, move the ball around slightly to seek our more tight spots.
Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total
Thoracic - With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.
Lats - Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.
Childs Pose on Box (thoracic opening) - 1:00
Slowly allow our chest to sink lower, as we keep the arms locked out. Although we can relax our midsection to some extent, don't allow a full disengagement here. At that point, we are stretching our the abdominals, and not the shoulders. Play around with different hand placements, with a narrow grip being the most aggressive.
Banded Shoulder Distraction - 1:00 Each Side
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.
Laying Front Rack Stretch - 1:00
Elbows as far out in front of you as possible, and then work them in close together. Imagine turning everything off in the shoulders and triceps, allowing the muscles to sink into the floor. The aim is to close the gap as much as possible between the armpits and the ground.
Foam Rolling – Quads and Adductors – 2:00
Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). After a full minute on the first leg, change to the second.
Banded Hamstring Distraction - 1:00 Each Leg
Attaching a band about hip level onto a stand or pull-up rig, step in with a single leg. Taking a few steps forward to create band tension on the lead leg, slowly hinge at the waist until we feel the stretch in the hamstring.
Couch Stretch - 2:00 Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.
Pigeon Pose – 2:00 each side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
ACTIVATION
21 Cal Bike + 6 walkout with spiderman stretch and reach to baby maker
15 Cal Bike + 6 walkout with spiderman stretch and reach to baby maker
9 Cal Bike + 6 walkout with spiderman stretch and reach to baby maker
SNATCH ACTIVATION
1 Hang Power Snatch power position + 1 Hang Squat Snatch from Power Position + 1 Overhead Squat
1 Hang Power Snatch from knee + 1 Hang Squat Snatch from knee + 1 Overhead Squat
1 Hang Power Snatch from 2” + 1 Hang Squat Snatch from 2” + 1 Overhead Squat
STRENGTH/STABILITY
5 x 5 steps forward 5 steps backward @30-50% 1RM - Overhead Duck Walk: Snatch the bar to the OH position slowly descend to the bottom of the “catch position”. Keeping balanced on you whole foot walk like a duck forward for 5 steps the backward for 5 steps. Regain your catch position and slow stand.
STRENGTH
Ever 90 Sec for 18 Min @60-70% 1 RM
3 Position pause Squat Snatch - From the ground pause at 2”, the knee, and power position (short of full extension) then drop back to 2” and complete a squat snatch.
CONDITIONING
Nancy
5 Roundz
400 M Run
15 OHS #95#65
#44 Deload Week
MOBILITY
Keep Doing it
ACTIVATION
3 Rounds
250 M Row + 15 KBS + 25 DUs
Hip Flow
5 x Walk outs + Spiderman and reach + samson stretch + baby maker
CONDITIONING 1
EMOM for 10 Min
30 DUs + 5 Thrusters @50%
CONDITIONING 2
45 Cal Row
15 OHS #115#85
45 Cal Bike
15 OHS #115#85
45 Cal Ski
15 OHS #115#85