Wednesday April 28th
AM Session
Warm up - couch stretch, elevated pigeon stretch, straddle hamstring stretch, 90/90 hip drill (5 reps each side), 2 rounds of: 15 air squats w/hip circle + spiderman stretch + 5 muscle cleans w/stretch @ top, 5 Front Squats + 3 squat cleans + tricep/lat stretch (on wall or w/pvc)
Squat Cleans
3,2,2,1,1,1,1,1
*Build your way here up to a heavy single for the day
5-4-3-2-1
Rope Climbs 15’
Squat Cleans 225/155#
Rest 5 Minutes AND REPEAT.
For time and quality
100 GHD Sit Ups
Cash out:
4 x 0:45 Yoke Walk 2x bodyweight
PM Session
Warm up - crossover symmetry activation, twisted cross stretch, couch stretch, spiderman stretch, 2 rounds of: 250m Ski Erg + 10 shoulder rolls + 10 push press + 5 KBS
5 Rounds
20/16 Calorie Ski Erg
20 Push Press 95/65#
*Rest until 2:30 (OR rest 1 minute)
20 KBS 70/53#
20 Toes to Bar
*Rest until 5:00 (OR rest 1 minute)
Tuesday April 27th
AM Session
Warm up - couch stretch, spiderman stretch, elevated pigeon stretch, twisted cross stretch, calf/ankle stair stretch, 400m Jog, 2 rounds of: 10 jump squats + 10 hand release push ups + 10 shoulder rolls + 25’ Handstand Walk
8 Rounds
In 0:00-2:00 complete:
400m Run
In 2:00-4:00 complete:
12 Burpee to Touch 6” above reach
8 Deadlift #225#185
PM Session
Warm up - crossover symmetry activation, couch stretch, 20 air squats (w/hip circle), 2 rounds of: 10 single arm DB strict press + 10 shoulder rolls + 10 barbell power snatch + 25 DU’s, then warm up to workout weight and get a few PHSPU in as well before the workout…
For time:
100 Double Unders
Then,
5 Rounds
3 DHSPU
3 Power Snatch 185/125#
Then,
100 Double Unders
Then,
5 Rounds
3 DHSPU
3 Power Snatch 185/125#
Then,
100 Double Unders
Monday April 26th
Time to bring it back up. After last weeks down week in intensity we will ramp now for the next two. Lets GOOOOO
AM Session
Warm up - Couch stretch (60 sec each side), elevated pigeon stretch, straddle hamstring stretch, calf/ankle mobility (w/sandbag on knees in squat position), 2 rounds of: 15 air squats (w/hip circle) + 10 walking lunge steps + twisted cross stretch (30 sec each side) + 90/90 hip opener (2-3 reps each side)
Pause Front Squat + Front Squat
1,1,1 (Up to 75%)
Pause Front Squat
1,1,1
Front Squat
1 x 5 reps @ 85%
7 Rounds (new round every 2:00)
7 Clean and Jerk 135/95# (Touch and go)
7 Ring Muscle Ups (sup 2 ttb if you start failing)
PM Session
Warm up - crossover symmetry activation, 2 rounds of: 250m Row + 10 air squats + twisted cross stretch + spiderman stretch
Rowing Intervals
15 x 0:45 seconds at threshold w/0:45 seconds rest (So there’s going to be some blending of the intensity zones here. Its going to take you 15 seconds or so to ramp up to threshold again so don’t start counting you threshold work sets until you reach it.
10-9-8-7-6-5-4-3-2-1
Dumbell Bench
*Increase the weight on the dumbbells every 2 sets
Strict Ring Pull Ups
3 x 10 reps
Friday April 23rd
AM Session
Warm up - couch stretch (60 sec each), elevated pigeon (60 sec each), straddle hamstring stretch, twisted cross stretch, ankle/calf stair stretch, 2 rounds of: 15 air squats (w/hip circle) + 90/90 hip opener (2-3 reps each side) + barbell front rack stretch + 10 Romanian deadlifts, then w/barbell 5 muscle cleans + 5 hang cleans + 5 full cleans. Repeat until loose.
Hang Squat Clean + Squat Clean
(1 + 1) x 5 sets
*Increase weight each set until you reach 75%. These should be your warm up sets leading up to your hang squat clean triple…
Hang Squat Clean
3 x 3 reps @ 80% (of 1RM clean weight)
*All 3 sets at the same weight here!
Squat Clean
1,1,1 @ 80%/87%/92%
*Start at your weight for your 3rm hang clean then make two more jumps up to a moderate clean for the day.
Clean Pulls
6 x 3 reps
*increase weight every 2 sets. 95% for 2 sets, 100% for 2 sets, 105% for 2 sets.
4 Rounds
7 Pull Ups
5 CTB PU
3 Muscle Ups
Work Rest 1:1
Alternating Minutes x 30 minutes
15/12 Calorie Echo Bike
9 Burpee Pull Ups
7 Double KB Hang Clean and Jerk 53/35#
Thursday April 22nd
Warm up - crossover symmetry activation, couch stretch, twisted cross stretch, spiderman stretch, 2 rounds of: 10 single arm DB press (each arm) + 30 single unders + 10 kip swings + 5 strict HSPU
3 Rounds
30/24 Calorie Ski Erg
30 DU’s
*Rest 1 minute after each round
3 Rounds
30 Toes to Bar
40 DU’s
*Rest 1 minute after each round
3 Rounds
10 Deficit HSPU or regular
50 DU’s
Power Snatch
EMOM x 3 minutes
3 @ 50%
EMOM x 5 minutes
3 @ 65%
Every 0:30 x 10 minutes
1 Power Snatch @ 75% of 1RM Full Snatch
Wednesday April 21st
AM Session
Warm up - crossover symmetry activation, couch stretch, elevated pigeon stretch, twisted cross stretch, 600m Jog, 2 rounds of: 10 leg swings (each way) + spiderman stretch + 10 shoulder rolls + 3 MU (Kip to dip, NO dip) + 1 MU (full) + 15 air squats
5 Rounds for time
75 Lunges
10/7 Muscle Ups
50 Air Squats
*Wear a 20/14# weight vest
PM Session
Warm up - 10 minutes practicing Freestanding HS Holds. After every 2 or 3 attempts, stretch. Spiderman stretch, shoulder rolls, twisted cross, squat hold, single arm DB Press (5 each arm), etc.
For time
50 GHD Sit Ups
10 Hang Power Cleans 205/135#
300’ Handstand Walk
10 Hang Power Cleans 205/135#
50 GHD Sit Ups
Tuesday April 20th
AM Session
Warm up - crossover symmetry activation, couch stretch, spiderman stretch, 90/90 hip opener (2-3 reps each side), twisted cross, 2 rounds of: 250m Row + 10 shoulder rolls + 10 push ups + 5 strict pull ups
50 TTB
Then
5 Rounds for time
500m Row @2k Pace
500m Ski @2k Pace
10 Bench 205/130#
Then
50 TTB
5 Rounds for quality
6 Strict Press @65%
6 Strict Weighted Pull Ups (leave 1 or 2 in the bag, so go pretty heavy)
PM Session
Warm up - couch stretch, elevated pigeon stretch, 90/90 hip opener (2-3 reps each side), 2 rounds of: 10 Romanian DB deadlift + 10 shoulder rolls + spiderman stretch (30 sec each side)
Deadlifts
Clean Grip DL with to 5rm reps w/5 second negative (eccentric) phase - Then Drop 10% 1x5
2x15 Reps Unbroken @50% 1 RM Work Rest 1:2
Single Leg RDLs: 4x8 moderately heavy
Reverse Hyper: 3x20@50% 1Rm Back squat or Weighted Back Extension Moderate heavy 3x20