1/25/17

Growth & Development

Strength

  1. Back squat 5RM go up front last week, then 85% 5×5
  2. A.  DB bench press x 12 reps(30×1)  + B. Fat bar upright row x 12 reps x 3 sets

Conditioning

3 sets

15 wall balls

15 bike cals

+ 3:00 rest

3 sets

15 hand release push-ups

15 bike cals

 

Performance

Strength

  1. 5RM back squat go up from last week, then 85% 5×5
  2. A. DB bench press 30×1 x 12 reps + B.  Fat bar up right row x 12 reps 3 sets

Conditioning

12 minute AMRAP

2,4,6,8,10,12… so on

Alternating DB snatches

100m Run

 

Competition

Strength

  1. Squat Clean work to a heavy single (no misses at heavier weights) + EMOM 8, 2 reps at 75% of heavy single
  2. Front squats 3RM  + 1 set of 3 @ 85% + 1 set of 3 AMRAP @ 85%
  3. Clean Grip DL 70% of best clean x 8 reps (think opens and 16.4, move weight) x 4 sets resting 2-3 minutes between sets

Conditioning

10 sets

20 seconds all out bike sprint,  3:00 rest between sets

1/24/17

Growth & Development 

Gymnastic Skill

Wall walks/ holds 10 minutes to work on this (coach will give you set reps)

Conditioning

3 Rounds for time

20/15 Assault bike cals

20 DB thruster

20 Boxjumps

 

Performance 

Gymnastic Skill

Hand stand push ups/ holds 10 minutes to work on this (coach will give you set reps)

Conditioning

3 Rounds for time

25 Double under

20 thruster 75/55

20 box jumps

 

Competition

Gymnastic Skill

6 rounds for Quality not time

2-3 strict muscle ups

6-8 strict hspu

15 weighted GHD sit-ups

 Strength

  1. Split Jerk heavy cluster 1.1.1 (resting 10-15 seconds between cluster)
  2. Strict press 3 reps, then 90% and perform 2 sets of 3

Conditioning

6 sets (all out, work/rest)

:30 seconds rebounding box jumps

:30 seconds bike sprint

3:00 rest between sets

+

6 sets (all out, work/rest)

:30 seconds wall ball

:30 seconds Double under

3:00 rest between sets

1/23/17

Growth & Development

Strength

1a. Strict Press work to a heavy set of 8 in each set x 4

1b. DB Step ups 8 each leg x 4 sets

Conditioning

21/15/9/6/3

KB swings 53/35

Burpees

 

Performance

Strength

1a. Inverted Rows 6 reps x 4 sets

1b. DB split Squats 6 reps (each leg) x 4 sets

Conditioning 

21/15/9/6/3

Hang Squat Cleans 95/65

Burpees

 

Competition

Strength

  1. Snatch warm up to heavy single (no misses at heavier sets)  then 70% 2 reps x 8 minute EMOM 
  2. Back Squat heavy set of 3 then 85% 3 reps x 2 sets
  3. EMOM 8

ODD: 5/4 muscle ups

EVEN: HEAVY front rack walking lunge (6 each leg)

Conditioning

12 minute AMRAP

12 chest to bar

12 Overhead Squat 115/75

12 Lateral Burpees

 

1/21/17

Saturday Partner Workout

Growth & Development 

21/15/9

DB Push Press  athlete chooses weight 

Walking lunges

(Partner 1 will do 21 Push Press, Partner 2 will do 21 Push Press.  Partner 1 will do 21 walking lunges, Partner 2 will do 21 walking lunges… and so on) 

+

Complete 100 burpees as a team

+

15/12/9

 

Wall balls 20/14 , Goblet squat

Bike calories

Performance 

21/15/9

Push Press 95/65

Front squat 95/65

+

Complete 100 burpees as a team

+

15/12/9

Wall balls 20/14

Bike calories

 

 

 

1/20/17

Growth & Development
Strength
Super set
1. DB bench press 8 reps 30×1 x 3
2. Weighted plank x 20 seconds rest 1:00 x3

Conditioning
6 sets
30 seconds deadlift 115/75
30 seconds lateral burpees
30 seconds kb swings
90 second rest

Performance
Strength
Deadlift cluster 1.1.1 heavy triple for the day

Conditioning
Amrap 12
150 double under
100 air squats
50 push up
25 burpees broad jumps

+ rest 12 minutes

10sets
4 ohs 95/65
6 hspu
8 wall ball

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