Monday, July 25, 2016

W4
Monday
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
25# Good Mornings, 50 reps
+
A. High Hang Hang Clean , build to a tough single in 10 min**focus on getting full hip extension
B. Squat Clean, 1/60 sec for 8 min @ 90-100% of A :::165
C. Sumo Deadlift, 3 x 10, 2-3 min **I want this light enough to lower the weight down controlled.  Lowering should be slower than the way up.  
D1. Front Rack Reverse Lunge off 45 and 25# plate, 3 x 8/leg, rest 45 sec b/w legs
D2. Pegboard ascent, 3 x 1, rest 60 sec
+
Row 30 sec @ 2k PR pace, rest 30 sec x 7
+
E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling

Tuesday-
Run 5-6 min easy pace, slowly increasing in speed throughout
Rest 3-5 min (doing some stretching and runner’s bridges, etc..)
Run 1.5 miles for time: a pitiful 15:00. Not all out though. I think I took it a little easier than I would in the actual PT.
+
8 min AMRAP
8 Burpees
8 Wallball, 20#
8 Pull Ups
+
15 min Skill Work
HS Practice
Pistol Practice
Muscle Up Practice
Rope Climbs


Wednesday-
Scap Push Ups w/ 1 sec pause retracted and protracted
A1. Wall Facing HSPU’s, 3 x 3-5 reps, rest 60 sec
A2. Supinated Grip CTB Strict Pull Ups, 3 x 3-6, rest 90 sec
B1. Chest Supported DB Reverse Fly’s @ 30X1, 4 x 8-10, rest 30 sec  *light
B2. Press, 4 x 8, rest 90 sec
+
5 min AMRAP @ 85%
Row 150m
7 Burpees over Erg
7 Toes to Bar
Rest 3 min
5 min Row @ 90% of 2k Pace
Rest 3 min
5 min @ AMRAP
Bike 7 Cals
7 Russian KB Swings 35#
14 Alt Pistols

Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
Sled Sprint, 4 x 100m, rest 2 min **harness around waist w/ 25# on top
+
Run 800m @ 1.5 mile pace, rest 3 min x 3
+
10 min Bike cool down

Friday
2 sets
Hanging CAR’s, 5 each direction
Scap Push Ups **focus on retraction, 10 reps
HS Hold Car’s, 5 each direction
10 Banded X Walks both directions
+
A. Front Squat @ 15X1, 4 x 4, rest 2 min
B. Death March, 3 x 20 steps, rest 2 min https://www.youtube.com/watch?v=2o_lal2jpQc
+
10 min @ 80%
Row 250m
10 Clapping Push Ups
10 Double Unders
Rest 5 min
10 min @ 80%
Bike 20 Cals
20 Walking Lunges
10 V-Ups
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Monday, July 18, 2016

Monday
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
25# Good Mornings, 50 reps
+
A. High Hang Hang Clean , build to a tough single in 10 min**focus on getting full hip extension/#175
B. Squat Clean, 1/60 sec for 8 min @ 90-100% of A:::#175
C. Sumo Deadlift, 3 x 10, 2-3 min **I want this light enough to lower the weight down controlled.  Lowering should be slower than the way up.  
D1. Front Rack Reverse Lunge off 45 and 25# plate, 3 x 10/leg, rest 45 sec b/w legs
D2. Pegboard ascent, 3 x 1, rest 60 sec
+
Row 30 sec @ 90% effort, rest 30 sec x 6
+
E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling
Tuesday-
Run 5-6 min easy pace, slowly increasing in speed throughout
Rest 3-5 min (doing some stretching and runner’s bridges, etc..)
Run 1.5 miles for time:
+
8 min AMRAP
8 Burpees
8 Wallball, 20#
8 Pull Ups
+
15 min Skill Work
HS Practice
Pistol Practice
Muscle Up Practice
Rope Climbs
Wednesday-
Scap Push Ups w/ 1 sec pause retracted and protracted
A1. Wall Facing HSPU’s, 3 x 2-4 reps, rest 60 sec
A2. Supinated Grip CTB Strict Pull Ups, 3 x 3-5, rest 90 sec
B1. Chest Supported DB Reverse Fly’s @ 30X1, 4 x 8-10, rest 30 sec  *light
B2. Press, 4 x 10, rest 90 sec
+
5 min AMRAP @ 85%
5 Burpee Box Jumps, 24”
15 Double Unders
7 Toes to Bar
Rest 3 min
5 min Row @ 90% of 2k Pace
Rest 3 min
5 min @ AMRAP
5 Burpee Box Jumps, 24”
15 Double Unders
7 Toes to Bar
Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
Sled Sprint, 4 x 100m, rest 2 min **harness around waist w/ 25# on top
+
Run 800m @ 1.5 mile pace, rest 3 min x 3
+
10 min Bike cool down
Friday
2 sets
Hanging CAR’s, 5 each direction
Scap Push Ups **focus on retraction, 10 reps
HS Hold Car’s, 5 each direction
10 Banded X Walks both directions
+
A. Front Squat @ 15X1, 4 x 4, rest 2 min
B. Death March, 3 x 20 steps, rest 2 min https://www.youtube.com/watch?v=2o_lal2jpQc
+
10 min @ 80%
Row 250m
10 Clapping Push Ups
10 Double Unders
Rest 5 min
10 min @ 80%
Bike 20 Cals
20 Walking Lunges
10 V-Ups

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Monday, July 11, 2016

W2
Monday
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
25# Good Mornings, 50 reps
+
A. Hang Clean (mid thigh), build to a tough single in 10 min**focus on getting full hip extension
B. Squat Clean, 1/60 sec for 8 min @ 80-90% of A
C. Sumo Deadlift, 3 x 10, 2-3 min
D1. Front Rack Reverse Lunge off 45 and 25# plate, 3 x 12/leg, rest 45 sec b/w legs
D2. Pegboard ascent, 3 x 1, rest 60 sec
+
Row 30 sec @ 90% effort, rest 30 sec x 6
+
E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling
Tuesday-
Row 2 min @ 2:00/500m, rest 1 min x 4
Rest 4 min
+
10 min AMRAP
10 Double Unders
2 Bar-Muscle Ups
+
15 min Skill Work
HS Practice
Pistol Practice
Muscle Up Practice
Rope Climbs


Wednesday-
Scap Push Ups w/ 1 sec pause retracted and protracted
A1. Wall Facing HSPU’s, 4 x 2-4 reps, rest 60 sec
A2. Negative Ring Muscle Up, 4 x 4 reps, rest 60 sec **slow as possible through transition
B1. Chest Supported Supinated Grip DB Row @ 30X3, 4 x 8-10, rest 30 sec
B2. Press, 4 x 10, rest 90 sec
+
3 x 8 Runner’s Bridge right before metcon- ask me to show you these
+
3 rounds for time:
Run 400m
18 Wallball, 20#


Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
A. Pause Squat Clean, build to tough double in 12 min **pause 2 sec @ knee cap, drop each from the top
B1. Front Squat @ 17X1, 4 x 4 reps, rest 1 min
B2. GH Raise Band Assisted, 4 x 4-6, rest 2 min **use blue band
C1. Staggered Stance RDL, 3 x 10/leg, rest as needed b/w legs
C2. Banded Single Leg Box Squat, 3 x 8-10/leg, rest as needed
+
10 min Bike cool down w/ 10-15 sec hard bouts mixed in off feel
Friday
2 sets
Hanging CAR’s, 5 each direction
Scap Push Ups **focus on retraction, 10 reps
HS Hold Car’s, 5 each direction
+
Row 4 min @ 2:05/500m, rest 2:30 min x 3
+
16 min EMOM
1st- 20-30 sec Bottom of Ring Hold **low as possible
2nd- 20-30 sec HS Hold
3rd- 20-40 sec Hollow Hold
4th- 20-40 sec Sorenson Hold

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Sunday, July 3, 2016

W1
Monday
15# Good Mornings, 50 reps
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
25# Good Mornings, 50 reps
+
A. High Hang Clean, build to a tough single in 10 min**focus on getting full hip extension: #165
B. Squat Clean, 1/60 sec for 8 min @ 90% of A: #150
C. Sumo Deadlift, 3 x 10, 2-3 min:#150
D1. American Hip Thrust @ 32X3, 3 x 10, rest 60 sec
D2. Pegboard ascent, 3 x 1, rest 60 sec
+
Row 30 sec @ 90% effort, rest 30 sec x 5
+
E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling: these are feeling a little easy! Not sure if they are supposed to feel hard or not! Good stretch though.


Tuesday-
Scap Push Ups w/ 1 sec pause retracted and protracted
A1. Wall Facing HSPU’s, 4 x 2-4 reps, rest 60 sec
A2. Negative Ring Muscle Up, 4 x 4 reps, rest 60 sec **slow as possible through transition
B1. Chest Supported Supinated Grip DB Row @ 30X3, 4 x 8-10, rest 30 sec
B2. Press, 4 x 10, rest 90 sec
+
3 rounds for time: Back tightened up pretty good on the run, which I kind of suspected with tired back from yesterday. Subbed air squats for wall balls on last two rounds.
Run 400m
15 Wallball, 20#
12 Burpees
Wednesday-
Row 3 x 10 sec MAX EFFORT, rest 2-3 min **record max speed achieved//1:23
Rest 4-5 min
Row 2k for time:
**record avg pace/500m//2:05
Total time
Avg HR if possible
+
15 min Skill Work
HS Practice
Pistol Practice
Muscle Up Practice
Rope Climbs
Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
A. Pause Squat Clean, build to tough triple in 12 min **pause 2 sec @ knee cap, drop each from the top
B1. Front Squat @ 17X1, 4 x 5 reps, rest 1 min
B2. GH Raise Band Assisted, 4 x 4-6, rest 2 min **use blue band
C1. Staggered Stance RDL, 3 x 10/leg, rest as needed b/w legs
C2. Banded Single Leg Box Squat, 3 x 8-10/leg, rest as needed
+
10 min Bike cool down w/ 10-15 sec hard bouts mixed in off feel
Friday
2 sets
Hanging CAR’s, 5 each direction
Scap Push Ups **focus on retraction, 10 reps
HS Hold Car’s, 5 each direction
+
Row 3 min @ 2k pace, rest 2 min x 4
+
16 min EMOM
1st- 20-30 sec Bottom of Ring Hold **low as possible
2nd- 20-30 sec HS Hold
3rd- 20-40 sec Hollow Hold
4th- 20-40 sec Sorenson Hold


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