Friday Sept 4th
Session 1
Warm up - crossover symmetry, 2 rounds of: 15 shoulder rolls + 10 air squats + 5 strict pull ups, 2 rounds of: 6 KB Snatch (3 each arm) + 1-2 strict muscle ups
10 Rounds for time:
4 Strict Muscle Ups
12 KB Snatch (6 each arm)
18 Air Squats
Session 2
Warm up - couch stretch (30 sec each side), squat hold (1 min), calf/ankle stretch (30 sec each), 2 rounds of: 15 air squats (varying stance width and toe angle) + 10 cossack squats (5 each side) + barbell front rack stretch + 5 slow muscle cleans
Squat Cleans
4x2
Clean Pulls
4x3
Front Squats
4x1
Wednesday Sept 2nd
Wednesday
AM Session
Warm up - 400m Jog, hamstring strech, calf/ankle stretch, leg swings (10 each way), 2 rounds of: 30 sec couch stretch + 5yd sled push (@ weight) + 10 shoulder rolls + 5 yd HSW.
A) 3 Sets @75%
2 Snatch Pulls + 1 Power Snatch
2 Sets
1 Snatch Pull + 1 Power Snatch
B) AMRAP 20 minutes
200m Run
20yd Sled Push (225/180#)
200m Run
20yd Handstand Walk
Goal set for 5 rounds
PM Session
A) 5 Sets (Working up in weight)
1 Pause Front Squat + 1 Front Squat
For time (6 minute time cap!!)
100 Toes to Bar
*5 Deadlifts EMOM #315#225 (including 0:00)
Rest until 12:00
For time (6 minute time cap!!)
50 Strict HSPU
*5 Deadlifts EMOM #315#225 (including 0:00)
Tuesday Sept 1st
Warm Up: 4 Rounds: Stretch as needed
15 DB Bench Press #50#35
10 kBS #70#55
200 M RUN
A) For time:
50 GHD Sit Ups
Then, 4 Rounds:
25/20 Calorie Row
100 Double Unders
25’ HSW
Then,
50 GHD Sit Ups
B) PM Session
Warm up - Band Pull aparts all the angles, couch stretch (1 min each side), squat hold (1 min), 2 rounds of: lat/pec stretch (1 min each side) + 10 shoulder rolls + 10 TEMPO air squats + 3 tall jerks + 3 behind the neck press
A) 3 Sets (Working up in weight)
1 Push Press + 1 Push Jerk + 1 Split Jerk
B) 2 Sets (Working up in weight)
1 Push Jerk + 1 Split Jerk
C) 4 Sets (Working up in weight)
1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk
D) Back Squat
1,1,1,1
*Work up to a decent single for the day.
E1) TRX Hamstring Slides
3 x 30 reps
E2) Glute Ham Raises
3 x 5 reps .
Monday August 31st
Warm Up:
Warm up - couch stretch (30 sec each), kneeling quad stretch, ankle/calf mobility, 2 rounds of: 15 air squats + 10 shoulder rolls + 5 strict pull ups, 2 rounds of: 10 barbell thrusters + 5 kipping pull ups, 1 round of: 10 thrusters 115/75 + 5 BMU, 1 round of: 5 thrusters (workout weight) + 3 BMU.
A) 15-10-6
Thrusters 165/115#
Bar Muscle Ups
B) Snatch
4 x 1 Snatch Grip Push Press + 1 Snatch Balance + 1 Pause OHS (3 sec)
4 x 3 Snatch (75-85%)
4 x 3 Low Hang Snatch Pulls (75-85%)
4 x 3 Deficit Snatch Pulls (75-85%)
C) 7 Rounds
20/15 Calorie Bike
5 Strict Weighted Pull Ups 50/30#
1 Min Rest
Friday August 28th
Warm up - 2 rounds of: 30 sec couch stretch + 10 cossack squats (5 each side) + 15 air squats (varying stance width and toe angle) + 10 shoulder rolls + 5 OHS (TEMPO), warm up w/barbell muscle snatch + snatch until you get to 50% then go to doubles to 75% then on to singles!
A) 20 Min to Max Snatch
B) 15 Min to Max Clean and Jerk
*take no longer than 2 min between attempts
C) 5 Rounds
AMRAP 2 minutes
15/12 Calorie Ski Erg
7/5 Muscle ups (ring or bar)
Max Deadlifts #185#135
1 Min Rest
Thursday August 27th
Active Rest
2 K Row Easy
4x12 Reverse Hypers
2 Rounds
50 Push Ups
50 Sit Ups