Monday, August 29, 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 **do you feel much from this?
+
Warm Up
2-3 sets w/ empty bar
3 Clean RDL’s
3 Clean Pulls
3 Muscle Clean
3 Tall Cleans
3 Front Squats @ 33X1
3 Hang Squat Clean
+
A. Tall Clean, 3 x 3, rest 90 sec, light weight focus on tech
B. High Hang Hang Clean + Hang Clean + Below knee hang clean, build to a tough complex in 10 min**focus on getting full hip extension
***2 Kneeling Jumps after each rep **focus on hip extension and landing as high as possible, jump to a plate if possible
C. Squat Clean, 1/60 sec for 8 min @ 90-100% of A **focus on hip extension and fast elbows
D. Sumo Deadlift @ 20X1, 4 x 5, 2-3 min
E1. Front Rack Step Ups, 3 x 8/leg, rest 45 sec b/w legs
E2. Legless Rope Climb, 3 x 1.1, rest 60 sec
+
Bike 3 min @ hard consistent effort, rest 2 min x 3 (should feel like 2k row pace)
Rest 2 min
Run 400m for time: 1:56
+
E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling
Tuesday-
Run 400m @ 1:55/400m, rest 60 sec x 4
Rest 2 min
Run 200m @ :57/200m, rest 30 sec x 6
+
10 min AMRAP
50 Double Under Buy-In
+
In remaining time:
15 Wallballs, 20#
10 Pull Ups
5 Burpee Box Jumps, 24”
+
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.Strict HSPU’s, 3 x 3-7 unbroken reps, rest 60 sec **facing away from wall
A2. Supinated Grip CTB Strict Pull Ups, 3 x 5-7, rest 90 sec  **try a slightly wider grip
B1. DB Elbowing Row @ 30X1, 3 x 8-10, rest 30 sec  
B2. Press, 3 x 5, rest 90 sec
+
5 min AMRAP @ 85%
Bike 25 Cals (buy-in)
In remaining time:
10 R arm russian KB Swings, 35#
7 Ring Dips
10 L arm russian KB Swings, 35#
7 Toes to Bar
Rest 3 min
5 min Row @ 2k Pace
Rest 3 min
5 min @ AMRAP
Bike 25 Cals (buy-in)
In remaining time:
10 R arm Front Rack KB Squats, 35#
12 Ring Push Ups
10 L arm Front Rack KB Squats, 35#
10 Box Jumps, 20”
Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
Sled Sprint, 4 x 60m, rest 2 min **harness around waist w/ 35# on top
+
Run 800m @ 8 min/mile pace (4 min 800m), rest 3:30 min x 3
+
10 min Bike cool down
Friday (let me know if you did this last week and I’ll adjust if so.
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 @ 13X1, 5 x 1, rest 2 min
B. Death March, 3 x 12 steps, rest 2 min https://www.youtube.com/watch?v=2o_lal2jpQc
+
10 min @ 80%
Row 250m
5 Suitcase Deadlifts + 50’ SA Farmer’s Carry each arm, 62#
5 Burpee Box Jumps, 24”
Rest 5 min
10 min @ 80%
Bike 20 Cals
10 Goblet Squats, 53#
10 Clapping Push Ups

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