Wednesday Jan 8th
ACTIVATION
12 Turk Get Up
Barbell Warm Up for Clean
STRENGTH
Hang Clean (Start at the hip and take 5 sec eccentric to below the knee) 70% for 8 x 2 (work up on last two sets if no misses)
SS Bar Rear Leg Elevated Split Squats (5 sec eccentric all reps) 5RM each leg, then -10% for 2 x 5 each leg
Snatch Grip Deadlift (eccentric slower than concentric, stop 1 inch from ground) 5RM (8 RPE), then -10% for 2 x 5
MIDLINE
50 GHD Back Extension and GHD SU
40 GHD Back Extension and GHD SU
30 GHD Back Extension and GHD SU
REPs
Db Lateral
Face Pulls
Band Pull Aparts
Keep cycling until you hit 100 of each.
Tuesday Jan 7th
Activation
3 Rounds
12 Alt DB Snatch #50#35
8 Burpees
4 Pull Ups
STRENGTH
Dumbbell or Kettlebell Push Press 5RM, then -10% for 2 x 5
Wide Grip Bench Press (wider than normal comp grip) 80% for 10 x 3
Hang Snatch Grip High Pulls 60% for 3 x 10
CONDITIONING
AMRAP 8 MIN
50 Cal Bike
50 Lunges
50 Wall Balls
Rest 5 Min
AMRAP 8 Min
50 Cal Row
50 TTB
50 Muscle Ups
MAKING MUSCLE
100 Reps on a muscle group that is weak. (upper body)
Monday Jan 6th
ACTIVATION
3 Rounds
30 Sec Hollow Hold
15 Banded Hip Press
10 Pull Ups
STRENGTH
Speed Deads Traditional Stance (band resistance is 20%) So figure out your 70% weight then multiply that by .20 to get your band tension. Then put the remainder on the bar,
8x1 @ 70%
2x1 @ 80%
CONDITIONING
3 Rounds
12 CTB
12 Squat Clean #115#75
1 Min Res
3 Rounds
12 TTB
12 OHS
1 Min Rest
MAKING MUSCLE
5x20 Reverse Hyper @50% of your back squat
Friday Jan 3rd
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
15 cal bike + 15 RDLs + 15 GHDSU + Walkouts with spiderman and reach
STRENGTH
A) 45 Reps Strict Press - Start 70% 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 2-3@80%
Min 2: 2 Power Cleans (Escalate each round)
CONDITIONING
AMRAP 12 Minutes
50 Double Unders
20 Front Squats 225/155bs
50 Double Unders
30 Burpees to a 12″ Target
50 Double Unders
40 Strict HSPU
Extra If you Dare
The Challenge
Deadlift EMOM
#315#225 —> Scale Up #405
Wednesday Jan 1
MOBILITY
Trap Mash (Lacrosse Ball) - 1:00 Each SideSeek 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 TotalThoracic - 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 - 1:00Slowly 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 SideLace 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 - 1:00Elbows 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 – 2:00Start 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 LegFacing 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 sideFrom 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
Bergner Warm Up 3-5 min
Hip openers
STRENGTH
A) Snatch from the blocks (at the knee) - Heavy Double
CONDITIONING
5 Rounds
5 Muscle Ups
10 DB Squat Snatch #50#35
20/16 Cal Bike
MAKING MUSCLE
A) 3x1 Min Weighted Plank Hold
B) 3x15 Reverse Hyper
C) 3x20 Split leg squat + RDL
Tuesday Dec 31st
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.
STRENGTH
B1) Bench Press - 21-15-9 to your best set of 9
B2) Cable Low Row - 3x8 Heavy
CONDITIONING
A) For TIme
3 Rounds:
1 Round of "DT" + 2 Round of “Cindy”
200 Meter Run
2,000 Meter Bike Erg
3 Rounds:
1 Round of "DT" + 2 Rounds of “Cindy”
200 Meter Run
B) Ascending Ladder
7 Min AMRAP 3,6,9,12…
GHD SU
Hang DB Snatch #50#35
C) 90:90s (add 50 watts to the beginning of your ramp)
Round 1
:30 sec at 200 W :30 sec at 250 W :30 Sec at 300 W :90 Sec Rest
Round 2
:30 sec at 250 W :30 sec at 300 W :30 Sec at 350 W :90 Sec Rest
Round 3
:30 sec at 300 W :30 sec at 350 W :30 Sec at 400 W :90 Sec Rest
If you are using the squat cycle
1) Back Squat Wave Ladder:
7 - 5 - 3 @72.5%+10 lbs from last week (rest no more than 60 sec inside the wave)
Rest as needed
7 - 5 - 3 @72.5%+10 lbs from last week (rest no more than 60 sec inside the wave)
Wednesday Dec 25th
MOBILITY
Trap Mash (Lacrosse Ball) - 1:00 Each SideSeek 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 TotalThoracic - 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 - 1:00Slowly 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 SideLace 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 - 1:00Elbows 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 – 2:00Start 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 LegFacing 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 sideFrom 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
Bergner Warm Up 3-5 min
Hip openers
STRENGTH
A) Snatch from the blocks (at the knee) - Heavy Double
CONDITIONING
11-9-7
Thrusters #135#95
Bar Muscle Ups
MAKING MUSCLE
A) 3x1 Min Weighted Plank Hold
B) 3x15 Reverse Hyper
C) 3x20 Hamstrings of choice