Wednesday Dec 4th
MOBILITY
Trap Mash (Lacrosse 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 - 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.
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
3 Rounds
20 Sec Ring Support Hold
8 Walk Out With Spider man stretch and reach
10 OHS
STRENGTH
A) Pause Snatch High Pull - Heavy 5x3 - band the bar down using the deadlift platform. Use the light Orange Bands. Pause weight for 2 sec below the knee.
B) 4 TAG Snatch at 65% of 1RM Snatch (use straps if you want) Every 2 Min for 12 min. In the middle of your sets make a couple builds 10-15lbs max then back down to your starting weight by the end.
C) Hip Presses 4x8 drop to #135#95 1xMax Reps
CONDITIONING
Every 2 Min for 20 Min
3 Squat Cleans
6 Push Ups
25 Double Unders
Rounds 1-3 @55% Rounds 4-7@65% Rounds 8-10@75%
MAKING MUSCLE
A) 3x1 Min Weighted Plank Hold
B) 3x15 Reverse Hyper
Tuesday Dec 3rd
MOBILITY
Trap Mash (Lacrosse 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 - 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.
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
7 Burpees EMOM for 7 Min
STRENGTH
A) Strict Press- 5x5 at 70% of your best
B1) Bench Press - 21-15-9 to your best set of 9
B2) Ring Row - 3x10 sec iso hold (thumbs to chest) then 10 reps
CONDITIONING
Run 500 M + 50 GHD SU
Run 400 M + 40 GHD SU
Run 300 M + 30 GHD SU
Run 200 M + 20 GHD SU
Run 100 M + 10 GHD Su + 50 Cal Ski Erg
PICK 2 BASED ON YOUR WEAKNESS
1) Back Squat - 1x5@75% 1x3@85% 1x1@95 1X20@65%
2) EMOM for 10 Min
40% max reps CTB PU
3) 6 Min AMRAP
25 Cal Bike
25 DB OHS #70#50
4) 4 Rounds
7 Squat Snatch #135#155#175#195
7 Box Jumps #30#24
7 Burpee Pull Ups
Work Rest 1:1
Monday December 2
MOBILITY
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.
Pectoral Mash - 1:00 Each Side
Using a lacrosse ball or a foam roller if a ball is not available, get belly down with one arm behind your back. Bringing the arm behind you back opens up your chest and shoulder in order to allow the ball/roller to find tight areas. Gently move into position, targeting the chest, front of the shoulder, and where the two meet together.
Thoracic Opener (Barbell)
Steadily lowering our hips towards the floor, move in with a snatch width grip. But as well, focus on external rotation and a locked out position overhead, truly focusing on position.
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.
Wrist Stretches
15-20 seconds in each position, twice through.
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.
Dorsiflexion (Ankle)
A full minute over each foot, steadily working through both static and active ranges of motion.
FOUNDATIONS - TIME TO GET STRONG
(post your reactions and numbers in the comments)
ACTIVATION
3 Rounds
250 M Row
30 Sec Hollow Hold + 30 Sec Glute Bridges
15 Russian KBS
STRENGTH - DEADLIFT
Block Pull: Pick the height of the block based on your weakness. If lower back is your weakness use a 6” block. If starting strength is your weakness use a 2” block. Be explosive.
75% x 3 x 5 sets
82.5% x 3
Accessory: If you used a 6” block do 50 back raises on the GHD start each set with a 10 Hold. Weight everything if possible. If you used a 2” block 50 knee extensions AHAP sets of 8-12.
CONDITIONING
20 Cal Bike - 1 Muscle Up - 2 Cleans #135#105#85
20 Cal Bike - 2 Muscle Ups - 4 Clean and Jerk #155#125#105
20 Cal Bike - 3 Muscle Ups - 6 Clean and Jerk #175#145#125
20 Cal Bike - 4 Muscle Ups - 8 Clean and Jerk #195#165#145
20 Cal Bike - 5 Muscle Ups - 10 Clean and Jerk #215#185#165
MAKING MUSCLE
3 Rounds
3x10 Single Leg RDL - Focus on the hamstring and the glute contraction at the top AHAP
3x15 Tricep Extension
3x20 Barbell Bent OVer Rows
Saturday November 30th
MOBILITY
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.
Trap Mash (Lacrosse Ball) - 2:00 Total
With a locked our elbow, raise the arm overhead striving to keep the bicep as close to the ear as possible. Seek our right spots, moving the bar slightly around.
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.
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.
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
STRENGTH - SNATCH
A)
Sets 1-4: 1 Hang Power Snatch + 1 High Hang Power Snatch + 1 OHS
Sets 5-8: 1 Squat Snatch + 1 Hang Squat Snatch
Sets 9-12: 1 Squat Snatch
C)
Front Squat - EMOM for 10 Min @50-60%: 1 Rep of 5 Sec yielding Iso metric + 1 sec hold at bottom
CONDITIONING
4 Rounds: Do a round every 4-5 min
25 GHD SU
15 ring push ups
5 Stone Lap to Chest
Friday November 29th
MOBILITY
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.
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.
Pectoral Mash - 1:00 Each Side
Using a lacrosse ball or a foam roller if a ball is not available, get belly down with one arm behind your back. Bringing the arm behind you back opens up your chest and shoulder in order to allow the ball/roller to find tight areas. Gently move into position, targeting the chest, front of the shoulder, and where the two meet together.
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.
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.
Dorsiflexion (Ankle) - 1:00 each side
With the heel flat, drive the knee over the toe. Where we'll feel the stretch depends on where we are the tightest. Some athletes will feel this towards the front of the shin, towards the ankle bone, with others feeling the stretch on the back of the leg towards the bottom (achilles and calf). There is no right or wrong here where we feel it. The goal is to drive the knee directly over our third toe (in line with the way we squat), while keeping the heel flat throughout.
ACTIVATION
2 Rounds
200 M Run + 15 RDLs + 15 GHDSU + Walkouts with spiderman and reach + 15 Push Ups
STRENGTH
A) 45 Reps Strict Press - Start 55% each time you drop the bar add 5% of your 1RM until you complete the 45 reps.
B) EMOM for 12 Min
Min 1: Bench Press 5@70%
Min 2: Power Cleans 5@60-70%
CONDITIONING-Interval
EVERY 2 MIN-Each round add 5 thrusters
11/9 Cal Row
5 Thrusters #95#65
MIDLINE - Odd Object
5 rounds
50’ Hand over hand sled pull
25 GHD SU
Pick 1 of the follow
A) Work to your best Jerk Grip Pause OHS - take 6 sec to the bottom and hold for 3 sec
B) For Time
500 Double Unders
Every Min on the Min 5 Burpees
Wednesday November 27th
MOBILITY
Trap Mash (Lacrosse 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 - 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.
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
3 Rounds
20 Sec Ring Support Hold
8 Walk Out With Spider man stretch and reach
10 OHS
STRENGTH
A) Pause Snatch High Pull - Heavy 5x3 - band the bar down using the deadlift platform. Use the light Orange Bands. Pause weight for 2 sec below the knee.
B) 5 TAG Snatch at 60% of 1RM Snatch (use straps if you want) Every 2 Min for 12 min. In the middle of your sets make a couple builds 10-15lbs max then back down to your starting weight by the end.
CONDITIONING
50 Squat Clean Thrusters
50 burbee box jump overs. (like jump over the box)
Partition the work however you want
MAKING MUSCLE
A) 3x1 Min Weighted Plank Hold
Rest as needed
B) 4-7x16 Bicep Curl (Hammer)
C) 3x15 Reverse Hyper