Monday, August 8, 2016

W6
Monday
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
25# Good Mornings, 50 reps
+
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 , build to a tough single in 10 min**focus on getting full hip extension
***2 Kneeling Jumps after each rep
C. Squat Clean, 1/60 sec for 8 min @ 90-100% of A
D. 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.  
E1. Front Rack Reverse Lunge off 45 and 25# plate, 3 x 5/leg, rest 45 sec b/w legs
E2. Pegboard ascent, 3 x 1, rest 60 sec
+
Row 20 sec @ 2k PR pace -5 sec, rest 20 sec x 6
Rest 2 min
Row 45 sec @ 2k PR pace, rest 15 sec x 4
+
E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling
Tuesday-
Run 400m @ 8 min pace (2 min/400m), rest 60 sec x 4
Rest 2 min
Run 200m @ 8 min pace, rest 35 sec x 4
+
5 rounds for time:
15 Wallball, 20#
15 Push Ups
15 Box Jumps, 24” step down
+
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.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
B1. Chest Supported DB Reverse Fly’s @ 30X1, 3 x 8-10, rest 30 sec  *light
B2. Press, 3 x 6, rest 90 sec
+
5 min AMRAP @ 85%
Bike 15 Cals
10 Russian KB Swings, 53#
5 Ring Dips
Rest 3 min
5 min Row @ 2k Pace
Rest 3 min
5 min @ AMRAP
Bike 15 Cals
10 Goblet Squats, 25#
5 Clapping Push Ups
Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
Sled Sprint, 4 x 50m, rest 2 min **harness around waist w/ 25# on top
+
Run 800m @ 8 min/mile pace (4 min 800m), rest 4 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 2, rest 2 min
B. Death March, 3 x 16 steps, rest 2 min https://www.youtube.com/watch?v=2o_lal2jpQc
+
10 min @ 80%
Row 250m
1 Turkish Get Up/arm, 35#
10 Thrusters, 45#
Rest 5 min
10 min @ 80%
Bike 20 Cals
15 Hang Power Snatch, 45#
10 Double Unders

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