Friday June 11th
Warm up - couch stretch, straddle hamstring stretch, pigeon stretch, twisted cross stretch, 10 single arm DB hang clean and jerk, 2 rounds of: 10 shoulder rolls + 10 barbell power clean and 10 barbell jerks + 25 Du’s
5 Rounds (1:1 each round)
100 Du’s
25/20 Calorie Ski Erg
15/12/9/6/3 Power Clean and Jerk (Start at 135/95 and increase weight each round! (135/185/225/255/275))
Strict Pull Ups
3 x 8 @same weight
Trap Bar RDL
1x8,1x9,1x10,1xMax reps @same weight
Iliac Row (whatever method you want)
1x8,1x9,1x10,1xMax reps @same weight
Dante Row
1x8,1x9,1x10,1xMax reps @same weight
Chest Support Rear Lateral
8x8 with 15 sec rest between sets
Wednesday June 9th
Warm up - couch stretch, straddle hamstring stretch, pigeon stretch, twisted cross stretch, 2 rounds of: 15 air squats w/hip circle + 10 single arm DB press (5 each arm) + 10 shoulder rolls + 5-10 barbell front squats
Work up to a Deadlift single at 85%
2 Waves of Deadlifts (70-75-80%)
5,3,1 reps (Increasing weight from 5 to 3 to 1)
21-15-9-6-3
Strict HSPU
Front Squats 195#/135#
Burpee Over Bar
5 Rounds
18 GHD SU
3 Rope Climbs
Tuesday June 8th
Row
5 min easy
then 3 rounds:
3 min tempo at 2k pace
Recovery Row 2 min
4 x 30 secs 500 pace w/ 1 min recovery between each
EMOM x 10 minutes
Min 1: 6 Power Clean and Jerk @ 205/145#
Min 2: 6 Ring Muscle ups
Rest 7 minutes…
5 Rounds for time
6 Bar Muscle Ups
6 Power Clean and Jerk 165/115#
60’ Unbroken Handstand Walk
Monday June 7th
AM Session
Warm up - couch stretch, straddle hamstring stretch, twisted cross stretch, 10 single arm DB press (each arm), 2 rounds of: 200m Jog + 500m Bike, then 2 rounds of: 20 air squats (w/hip circle) + 10 shoulder rolls + 10 barbell thrusters + 10 kip swings.
4 Rounds for time
20/15 Calorie Bike
20 Toes to Bar
10 Thrusters 135/95#
40’ Barbell OH Walking Lunge (135/95#) Roughly 10 Steps
PM Session
Warm up - crossover symmetry activation, couch stretch, straddle hamstring stretch, 90/90 hip opener, twisted cross stretch, lat/pec stretch, 20 air squats (w/hip circle), 10 Bulgarian split lunge (deep lunge, back knee off ground, 5 each leg), 10 barbell seated good mornings, 20 shoulder rolls, warm up with barbell until loose…
Snatch
-Build up to 1 rep @ 85%, then complete the following.
3 Waves of:
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
*Rest 3-5 minutes between waves. Complete the 3,2,1 reps straight through then rest after the 6 total reps have been completed.
AMRAP 7 minutes
15 Calorie Row
5 Bench Press (70%)
Rest 3-5 min
AMRAP 7 minutes
50 Double Unders
5 Strict DHSPU
Friday June 4th
Warm up - crossover symmetry activation, couch stretch, straddle hamstring stretch, 90/90 hip opener, twisted cross stretch, lat/pec stretch, 20 air squats (w/hip circle), 10 Bulgarian split lunge (deep lunge, back knee off ground, 5 each leg), 10 barbell seated good mornings, 20 shoulder rolls, warm up with barbell until loose…
5 Rounds
30/25 Calorie Bike Erg
20 GHD Sit Ups
10 Hang Power Snatch 115/80#
Snatch
-Doubles up to 75%
-Build to 3 singles @ 85-90%
Snatch Deadlifts (Off Deficit)
5 x 2 reps @ Heavy
Thursday June 3rd
Active rest = Sauna time + Biking, Yoga, hiking, swimming, flying…man I really want to be able to fly.