Monday, June 18 2018

Deadlift
4 x 6

AMRAP 10
25 Double Unders
10 Dumbbell Overhead Squats (5 L Arm, 5 R Arm)
15 GHD Sit Ups

Pull-Up Program, Week 3 Day 1
 

Pulling Prep
5 Sets
5-10 Reps

Reverse Row Sit Backs
5 sets
6-8 Reps

Jump to Halfway then pull to the top
8 x 1-3
*Just like it sounds. Jump up. Grab the bar, continue to pull up until chin goes over the bar. Then go back down. If it's very hard to get chin over or doesn't go over, do 1 rep as high as possible, 8 sets. If it's "easy" do up to 3 reps. 

Friday, June 15 2018

Clean
10 Sets
1 Clean Pull
1 Hang Squat Clean
Rest 1 Minute between sets

Tempo Front Squat
6 x 3
3 second descent
1 Second Pause
3 second ascent
1 second Pause
@70-80% of 5 Rep Max Front Squat from Monday 060418

For Time:
Toes to Bar
If you're able to do 15+ in a row, complete 50 for time.

If you're able to do 8-14 in a row compelte 35 for time.

If you're able to do 4-8 in a row complete 20 for time

Or complete EMOTM 10
3 Toes to Bar or Attempts, must be consecutive attempts.

Pull-Up Program, Week 2 Day 3
Pulling Prep
4 Sets
5-10 Reps

Reverse Row Sit Backs
4 sets
6-8 Reps

Negatives (Hyperlink: https://youtu.be/Nxi_NOCLdrM)
8 Sets of 2
Jump to hold then lower as slow as possible, keeping shoulders down.
Perform on the rings, not bar

Wednesday, June 13 2018

Deadlift
Every 2 Minutes x 10 Minutes (5 Sets)
10 Deadlifts
Repeat same as last week or add 5-15 lbs

400 Meter Single Arm Kettlebell Farmers Carry
200 Meters on 1 hand, break any time, but must finish all 200 on one hand before switching.

Pull-Up Program, Week 2 Day 2
Pulling Prep
3 Sets
5-10 Reps

Reverse Row Sit Backs
3 sets
6-8 Reps

Negatives
8 Sets of 2
Jump to hold then lower as slow as possible, keeping shoulders down.
Perform on the rings, not bar

Monday, June 11 2018

Back Squat
5 @ 70%
3 @75%
1 @ 80%
5 @ 73%
3 @ 78%
1 @ 83%
5 @ 76%
3 @ 81%
1 @86%

Skill
1-2-3-4-5-6-7-6-5-4-3-2-1
Unbroken Muscle Ups
Rest as needed between sets
If unable to do 7 Muscle Ups Unbroken complete:
1-2-2-3-4-5-4-3-2-2-1
Or
EMOTM 12
2 Muscle Ups
If unable to perform a muscle up, complete:
Pull-Ups Program below

Pull-Up Program, Week 2 Day 1
Pulling Prep
4 Sets
5-10 Reps

Reverse Row Sit Backs
4 sets
6-8 Reps

Negatives (Hyperlink: https://youtu.be/Nxi_NOCLdrM)
8 Sets of 2
Jump to hold then lower as slow as possible, keeping shoulders down.
Perform on the rings, not bar

Saturday, June 9 2018

Snatch
Every 1:30 for 7:30 (5 sets)
Pausing Snatch Deadlift + 1 Snatch
Below the knee
Above the knee
High Hang
then do 1 full snatch from the floor.

6 sets
1 Hang Power Snatch +1 Hang Squat Snatch @75-80%
Rest as needed but up to 3 minutes between sets.

Snatch Balance
5 x 2
Athletes choice on weight.

4 Rounds
50' Handstand Walk
15 Kettlebell Swings (53/35 lbs)

Tuesday, June 5 2018

Deadlift
Every 2 Minutes x 10 Minutes (5 Sets)
10 Deadlifts
Add 5-15 LBS compared to last week

AMRAP 5
Max Sets of Unbroken Toes to Bar
If you can do 15+ unbroken reps do 8 unbroken reps today.
If you can do 10-15 unbroken reps, do 5 unbroken reps today.
If you can do 5-10 unbroken reps do 3 unbroken today.
If you are unable to do consecutive unbroken toes to bar complete:
5 x 10 Upside down V-Ups with feet on the rower seat.

400 Meter Single Arm Kettlebell Carry
Complete 200 M on one side before switching to the other. You may take a break during the 200 M but do not switch hands, pick it back up with the same hand, finish 200, do the 2nd 200 with other hand.

Saturday, June 2 2018

Back Squat
5×6 @ 70-80%

Lift
Standing Dumbbell Strict Press 5×5
As Heavy As Possible (AHAP)
The goal here is to move from the standard barbell grip to a neutral grip, and from one connected/fixed object to two independent objects.

Skills
6 Rounds
Max toes to bar in 30 seconds
Rest 30 seconds

Friday, June 1 2018

Warm Up
Run 400m
35 Chest to deck push-ups

Every 2:30 for 5 sets
1 Hang + 1 Power Clean
2 Reps @80% – Drop the hang clean from the top. Jerk the final Power Clean.
Complete 5 total rounds (10 total sets).

Sled Work
2 Rounds
400m sled drag
Rest 3 minutes
Forward facing drag. Should take roughly 3-5 minutes per round.

Tuesday, May 29 2018

Snatch
5×3 @80% – Drop and reset each rep

Gymnastics
Ring Dip “Flight Simulator”
Unbroken Ring Dips
Rest as needed between sets. All sets must be unbroken to advance.
Rx: 3-6-9-12-15-12-9-6-3
If you can do 5-10 unbroken reps, unbroken ring dips complete:
3 Rounds of
2-4-6

If you can do up to 5 unbroken ring dips complete:
EMOTM 15
1-3 Ring Dips

If unable to complete 1 ring dip
Complete
Close Gri[p Bench Press: 5 x 5
As heavy as possible

Saturday, May 26 2018

Split Jerk
Work up to 4-7 heavy split jerk Singles*
*Go as heavy as you can keeping the focus on technique. If things are going smooth and you’re looking at a 1RM attempt, go for it. If things feel off, stay in the 90% range. Be honest with yourself after each rep.

Skills
30-20-10
Toes to Bar
Assault Bike Calories

If able to do conescutive toes to bar but not 10 in a row, scale Toes to Bar reps to 15-10-5

If unable to do 10 Toes to Bar in Row complete:
30-20-10
Assault Bike Calories
12 Rower Slide V-Ups

Friday, May 25 2018

Clean
Work up to 4-7 heavy power clean singles*

Snatch
Work up to 4-7 heavy power snatch singles*
*Go as heavy as you can keeping the focus on technique. If things are going smooth and you’re looking at a 1RM attempt, go for it. If things feel off, stay in the 90% range. Be honest with yourself after each rep.

Skills
25 Pistols - Alternating
Sprint 200m
25 Pistols - Alternating
Sprint 200m
25 Pistols - Alternating

Scaling Pistols:
Beginner "Shrimp Squat" Variation
or
Intermediate "Shrimp Squat" variation

Video Here! (Hyperlink with https://youtu.be/Dpgn6eRtsdw)