Tuesday 3/14/17

Growth & Development

10 sets

30 seconds box jumps/ 30 seconds rest

30 seconds Ring dips / 30 seconds rest

30 seconds alternating lunges / 30 seconds rest

30 seconds KB swings / 30 seconds rest

+

Tabatta Core

 

Performance

10 sets

30 seconds hspu / 30 seconds rest

30 seconds hang cleans / 30 seconds rest

30 seconds box jumps / 30 seconds rest

30 seconds GHD sit-ups/ 30 seconds rest

+

Partner 100 BB burpees for time

Monday 3/13/17

Growth & Development

Strength

1a. Front squats (30×1) 3 seconds eccentric no pause up for 1 x 8 reps

1b. Seated DB press (30×1) x 8 reps

4 sets resting 1:00 between sets

Conditioning

Row

500m x 2 rest 2:00 between sets

250m x 4 rest 1:00 between sets

100m x 8 rest :30 secconds between sets

 

Performance

Strength

  1. Squat Clean singles 1.1.1 @ 75% x 4 sets resting 1:30 between sets

2a. Front squats x 8 reps

2b. Weighted pull-ups x 4 reps (or non weighted)

3 sets resting 1:00 between sets

 

Conditioning

12 Minutes

10 burpees

8 box jumps

4 clean and jerks 135/95

2 muscle ups

 

Competition

AM

  1. Snatch Pull + Snatch  @ 75% x 1 EMOM 5
  2. Snatch DL + 3 second pause at knee + finish + 50×1 (5 seconds eccentric to bottom) 3×3
  3. Hand stand push-ups (with or without deficit) with 3 second eccentric x 20 reps (not for time) Kip out of the bottom
  4. Strict T2B x 5 reps x 6 sets
  5. Muscle-ups AMRAP 10 seconds, rest 20 seconds x 8 sets (should think 2-3)

PM

  1. Back Squat 50×1 (5 seconds eccentric no pause drive up) 65% 3×3
  2. Assault bike  20 calories x 10 sets resting 1:00  between sets, or 40 calorie row x 10 sets resting 1:00 between sets

Thursday 3/9/17

#conditionedbycorrinthursdays

Growth & Development

4 sets

350m row

15 wallballs/goblet squats

rest 1:00 between sets

+3:00 rest

4 sets

350m row

15 shoulder to overhead 95/65

rest 1:00 between sets

 

Performance

24 minute AMRAP

200/150m row

10 hang power cleans 115/75

8 Russian swings 70/53

6 hand stand push ups

 

Competition

Long aerobic/ or performance workout at 80%

or

REST RECOVER DAY

Wednesday /8/17

Growth & Development

Strength

  1. Back Squat 5×5 80% of 1RM

2a. BB bench press x 6 reps

2b. Heavy Farmer carries x  trips

2c. Accumulate 1 minute plank hold , x 3 sets rest 1:30

Conditioning

3 sets

50 single under

10 ring rows/ 5 pull-up

10 burpees

10 KB swings / hang cleans

 

Performance

Strength

  1. Back Squats 5×5 @ 80% of 1RM
  2. Front rack step ups x 10 reps each leg x 3 sets

Conditioning

4 sets

250m row

10 pull-ups

5 ohs 95/65

10 lateral burpees

 

Competition

Strength

  1. Work to a heavy complex  Hang snatch + full Snatch
  2. Split jerks off blocks clusters 1.1.1.1.1 @ 70% + 1.1.1.1.1 @ 75% + 1.1.1.@ 80% + 1.1.1 @ 85%  + 1 @ 90%
  3. Front squats 80% 3 x 3

Conditioning

3 sets

Row 400m

15 chest to bar

Run 400m

15 power snatch 115/75

Row 400m

15 DB thruster 50/35

rest 1:1

 

Tuesday 3/7/17

#conditionedbycorrintuesdays

Growth & Development

SKILLS

Rope Climbs, Kipping

+

18 minute AMRAP

15 box jumps/step ups

12 DB single arm press (12 each arm)

9 knee raises

 

Performance

SKILLS

Rope Climbs, Kipping

+

18 minute AMRAP

15 box jumps 24/20

12 DB single arm press (12 each arm) 50/35

9 toe to bar

 

Competition

Strength

  1. Clean & Jerk every 45 seconds @ 80% of 1RM  x 12
  2. Clean Deadlift @ 100% of Clean 1RM x 6 reps, 3 sets
  3. EMOM 10 Odd: 15 second ring L- sit     Even: 8 ring dips

Conditioning

3 rounds for time

20 calorie bike

20 burpee

15 shoulder to overhead 135/95

3 rope climbs

Monday 3/6/17

Growth & Development 

Strength 

  1. Heavy set of 2 strict press , then 90% and perform 2 reps strict press superset with 4 elevated ring rows x 2 sets
  2. Front Squat 80-85% 3×3 , no tempo this week

Conditioning 

3 sets (100%)

12 A.B calories/ Rower

6 DB thruster

3 burpees

 

Performance

Strength 

  1. Front Squat 90% 1 rep x 3 sets

2a. Clean D.L 100% 3 reps x 5 sets

2b. weighted pull-ups 2 reps x 5 sets

Conditioning

5 Sets (as fast as possible)

4 thrusters 135/95, 95/65

250m row

 

Competition 

Strength 

  1. 3 rep max strict press , then -10% 3×3
  2. Back squat 80% 5 reps x 3 sets

Conditioning 

4 sets

10m shuttle sprints x 10

15 Deadlift 225/155

15 Strict HSPU

10m shuttle sprints x 10

rest 6:00 b/w sets

+ accessory

3 sets

Banded leg extensions x 15

reverse hyper x 15

single leg step ups x 10 each leg

rest as needed

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