July 2015
Wed July 8, 2015
A. Bench – 3 x 5-8 (double progression)
B. Dips – 3 x 5-8 (add weight or scale as needed to hit rep range)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight agai
C. Warm-up Thrusters and build up to working weight in 6-8 minutes
D. AMRAP 14 min:
60 Burpees (jump onto plate)
50 TTB
40 Thrusters
Max Muscle-ups
L1 – 65/35, KTE, Push-ups (elevated hands) in remaining time
L2 – 85/55, 30 TTB, Dips in remaining time
L3 – 110/75
L4 – 135/95
C. QUICKLY practice “Ring Flies” – https://www.youtube.com/watch?v=khT9riuOmu0
Most people need to start on knees and be cautious with how wide they go.
Just mess around with the movement, and try it out. Please let me know any
feedback/thoughts so I can potentially program it going forward.
D.SUPERSET two movements x 3 sets:
Flat DB Flies x 6-10 reps (heavy)
SUPERSET Max Unbroken Push-ups (goal is 6+ reps, scale as needed)
E. DB Inc Bench – 3 x 6-8 (same weight)
F. Incline Skull Crushers – 3 x 12-15 (same weight)
Tues July 7, 2015
A. Deadlifts – 5 x 5 (increasing each set to top set of 5)
***First 4 sets should merely be progressive warm-ups. Only ONE HEAVY SET
B. Strict Pull-ups – 3 x 5-8 (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. Bent-Over Barbell Rows – 10 Reps EMOM x 5 min (moderate weight)
D.10 Rounds For Time (10 min cap):
5 Box Jumps
5 KBS
5 Pull-ups
L1 – Step-ups, 35/26, 5 Jumping PU with controlled lower
L2 – 24/20’’, 53/35, Kipping PU
L3 – 24/20’’, 70/53, CTB Kipping PU
L4 – 30/24’’, 100/70, Strict PU
C. One-Arm DB Rows (Knee on bench) – Reps 15-12-10-8 (increasing weight)
D. EMOM x 6 min – Choose number of RING pull-ups to complete UNBROKEN STRICT
***If reps are lower than 5, scale to Ring Rows UNBROKEN EMOM
E. DB Hammer Curls - 3 sets x 15 reps per arm
***Performed as alternating 5 reps per arm, and non-working hand is holding the DB at the side.
Do not set down the DB’s until all 30 reps have been completed
F. Barbell Curls – 1 set of MAX REPS UNBROKEN with empty barbell (45/33 lbs)
***Complete the reps as fast as possible
Mon July 6, 2015
Conditioning Day:
A. Instruction and Practice for DB Snatch movement – Work up in weight for 4 reps
2 per arm alternating), and determine how heavy you want to go for the workout.
***Must lower DB under control to ground - NO DROPPING WEIGHTS
B. AMRAP 35 min:
Complete ONE ROUND then Rest EXACTLY 90 seconds after each complete round
8 DB Snatches (alternate arms)
8 Goblet Squats with same DB
Run 200m
30 Double-unders
Rest 90 sec
ALL LEVELS – Choose DB size as desired after practicing movement in part A
L1 – 60 single-unders
L2 – 20 DU
L3 and L4 – As written
Fri July 3, 2015
SCHEDULE FOR JULY 4th Weekend:
Friday:
9am and 10am HERO workout "Whitten"
(ALL OTHER CLASSES CANCELLED)
Saturday - OPEN GYM 9am to 12pm (NO FITNESS CLASSES)
5 Rounds (45 min time-cap):
22 KBS
22 Box Jumps
Run 400m
22 Burpees
22 Wall-Balls
L1 – 26/18 KBS, BJ or step-ups at desired height, 11 Burpees, 14/10# WB
L2 – 35/26 KBS, 24/20’’ (step ups ok), 20/14# WB to 9/8 ft
L3 and L4 – 53/35 KBS, 24/20’’ BJ, 20/14# WB to 10/9
Thurs July 2, 2015
Reminder on Thursday schedule:
530am - Oly lifting
630am - Fitness
8am - Fitness
11am - Fitness
12pm - Oly lifting
4pm - Fitness
5pm - Fitness
6pm - Oly lifting
7pm - Gymnastics
Partner Workout (40 min time-cap)
One partner works while the other partner rests for all movements:
100 Dumbbell Hang Squat Cleans (alternate reps as desired) – light/moderate weight
Run 1600m (alternating 200m each)
100 Push-ups (alternate reps as desired)
200 Double-unders (alternate reps as desired)
Row 140 calories OR Assault Bike 60 calories (alternate as desired to accumulate total cals)
A. Halting snatch deadlift + Halting snatch pull - 5 sets of increasing weight
***Note that the "halting" means to pause below knee to assess positioning on both reps
B. Muscle Snatch - 5 sets of 3 reps (increasing weight)
C. Power Snatch - 5 sets of 2 reps (increasing weight)
D. Warm-up catch position of Squat Snatch with light form work on Snatch Balance
E. Squat Snatch - 5 sets of 1 rep (increasing weight)
Wed July 1, 2015
SCHEDULE FOR JULY 4th Weekend:
Friday:
9am and 10am HERO workout
(ALL OTHER CLASSES CANCELLED)
Saturday - OPEN GYM 9am to 12pm (NO FITNESS CLASSES)
A. Strict Press – 3 x 5-8 reps (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
B. Jerks from rack (L1 and L2, Push Jerk, L3 and L4 Split Jerk) - Work quickly to heavy set of 3
C. 8 min to work up to heavy 2 reps Power Snatch TnG
L1 - Hang power snatch x 2 reps
L2/L3/L4 – As written
D. AMRAP 10 min:
6 power snatch
8 Burpees (lateral over bar)
10 Sit-up variation
L1 - 65/35# HANG PS, abmat sit-ups
L2 - 95/55#, V-ups
L3 - 115/75#, weighted sit-ups (35/18#)
L4 - 145/100#, GHD Sit-ups
B. Choose one of the following 2 options:
1. Push Press - 5 x 3 (increasing weight to top triple)
2. Hang Muscle-Snatch - Reps 15-12-10-8
C. Lateral Raises – 4 x 12-15 reps (same weight)
***SUPERSET each set Barbell Front Raise x 8-12 reps
D. One set of max time LATERAL STATIC HOLD UNBROKEN
***Goal is 60 sec unbroken – Add weight by holding small plates or small dumbbells
E. Abs - 4 Rounds:
12 Hanging oblique knee-ups
12 Abmat situps (add weight as desired) – GHD for ADV athletes
24 Russian Twists with med-ball
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