September 2015
Thur Oct 1, 2015
A. 25 minutes of movement – Goal is for each exercise to be performed with perfect
“virtuosity." Rest as needed between movements to ensure perfect form on each rep.
This is NOT “For Time”
Hanging L-Hold x 30 seconds (this does not have to be unbroken)
Wall-Climbs x 2-3 reps (with 10-15 sec “hollow hold” at top of each rep)
Ring Rows x 10-12 reps
Goblet Squats x 10-12 reps (with 1 sec pause at bottom of each rep, focus on upright torso)
Double KB Deadlift + Clean Pull (triple extension) x 8-10 reps (moderate weight)
B. With partner, completed at 70-80% output level - Reps 30-20-10 – Row or Assault Bike Cals:
One partner completes 30 cals while non-working partner performs Couch Stretch
Then switch roles for 30 cals
One partner completes 20 cals while non-working partner Foam Rolls and Lax-Ball upper back
Then switch roles for 20 cals
One partner completes 10 cals while non-working partner maintains free-standing head-stand
Then switch roles for 10 cals
REST DAY - Mobility and light movement (walk, bike or swim/surf)
REST DAY - Mobility and light movement (walk, bike or swim/surf)
A. Practice proper movement pattern off ground into hips
via 4-5 sets of increasing weight for complex:
1 Snatch Lift-Off
1 Snatch Deadlift (finish in scoop position)
1 Snatch High Pull
B. Work to challenging weight for Complex:
1 Muscle Snatch + 1 Power Snatch + 1 Squat Snatch
***Once you can no longer muscle snatch, continue progressing
with weights by performing Power Snatch + Squat Snatch
C. Work to challenging weight for Complex:
1 Muscle Clean + 1 Power Clean + 1 Squat Clean
***Once you can no longer muscle clean, continue progressing
with weights by performing Power Clean + Squat Clean
Wed Sept 30, 2015
A. Barbell RDL – 3 x 10-12 (same weight all working sets)
B. Back-Rack Split Squats – Reps 10-8-6 (increasing weight)
C. 18 minutes to complete as many reps “UNBROKEN” for each movement as
possible. As soon as you break a movement, you can rest as long as you want,
but must move on to the next movement. After completing the entire round,
move back to the first exercise. Score is TOTAL REPS:
***Note, use same weight/barbell for snatch and lunges
Wall-Balls
Hang Power Snatch
Front Rack Lunges (alternating legs)
Double-unders
***Note that this is a “back-off” week before the final 4-week push to new PR’s…
please honor the percentages and use this as an opportunity to focus on form
and really dial it in before it gets really heavy in the coming weeks….
A. Snatch – 60% x 2, 65% x 2, 70% x 2, 2
B. Snatch Balance – 50% x 5, 60% x 4, 70% x 3
C. Back Squats – 70% x 5, 75% x 3, 80% x 2, 2
D. Bent-Over Barbell Rows – 3 x 10 (moderate weight)
E. NO SPRINTS THIS WEEK – Rest up or hit easy airdyne or rower for some light movement
A. Front Squats – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Back-Rack Split Squats – Reps 10-8-6 (increasing) – RPE 9 on final set
C. DB Thrusters x Reps 15-12-9-6 (increasing weight) – RPE 9 on final set
D. SUPERSET 2 movements x 2 sets each:
Jumping Alternate Lunges (bodyweight) x 20-30 reps
SUPERSET – Goblet Squats x 10-12 reps
Rest 2-3 min
E. The Renteria Special – 4 Rounds for time:
10 TTB or Hanging Oblique knee-ups
20 Abmat Sit-ups
Tues Sept 29, 2015
A. One-Arm DB “Kroc” Rows – 3 x 10-12 per arm (same weight all working sets)
View the Kroc Row Explanation Page
B. Pull-ups (add weight or scale as needed) – EMOM x 7 min:
***Complete between 3-6 reps EMOM UNBROKEN with the SAME LOAD.
If doing weighted or unassisted, ok to use 3-reps, whereas if movement is
scaled with band, focus more on the higher end of the rep range.
C. 6 Rounds (20 min cap):
Run 200m / Row 250m / Assault .4 mi (.3 for females)
10 TTB / KTE
10 Box Jumps / Step-ups
10 KB SDHP
***Note that this is a “back-off” week before the final 4-week push to new PR’s…
please honor the percentages and use this as an opportunity to focus on form
and really dial it in before it gets really heavy in the coming weeks….
A. C&J – 55% x 3, 60% x 3, 65% x 3, 3
B. Split Jerks – 60% x 4, 4, 4, 4
C. EMOM x 10 min (alternating movements each minute):
Strict HSPU UNBROKEN
4 Toes to Rings + 1 Muscle-up + 4 Ring Dips (complex UNBROKEN)
D. Turkish Get-ups x 20 reps (heavy, alternating arms each rep) – FOR QUALITY, not time
A. Strict Pull-ups – 3 x 5 (same weight, double progression) – RPE 9 on final set
B. Chest-Supported DB Rows – Reps 10-8-6 (increasing) – RPE 9 on final set
C. Inverted Rows (holding onto Barbell) –
Accumulate 50 reps in 3-4 sets (scale difficulty to allow for approx.
15 reps per set (elevate feet and/or wear weight vest to increase difficulty) – RPE 8
https://www.youtube.com/watch?v=8KGLzqAQgTk
D. 4 Rounds:
Band Pullovers/Pulldowns x 15-25 reps (RPE 8)
Hammer DB Curls x 10 reps (RPE 9)
E. Half-Rep Pull-ups (only lower the body ½ way down so arms never lockout at bottom)
3 sets of MAX REPS UNBROKEN (if less than 6 reps, scale with small band for assistance)
Mon Sept 28, 2015
A. Bench Press – Reps 10-8-6-4 (increasing weight)
B. Strict HSPU Practice – EMOM x 7 min UNBROKEN – Once you successfully achieve 5 reps EMOM, INCREASE deficit or add difficulty by ½ inch the following week.
***Scale to Strict DB or KB Overhead Press if needed
C. 8 min to Work to challenging weight for 3 reps of “hang power clean to overhead”
D. AMRAP 9 min:
3 hang power clean to overhead (@75% of weight from part C)
6 Burpees (lateral over bar)
9 Dips OR 9 Push-ups OR 3 Ring Muscle-ups
***Note that this is a “back-off” week before the final 4-week push to new PR’s…
please honor the percentages and use this as an opportunity to focus on form
and really dial it in before it gets really heavy the next few weeks
A. Snatch – 55% x 3, 60% x 3, 65% x 3, 3
B. Snatch Pulls (based off snatch max) – 75% x 5, 5, 5
C. Back Squats – 75% x 3, 3, 3
D. EMOM x 8 min – Strict Pull-ups UNBROKEN
E. Weighted Plank – 1 set of max length RING HOLD unbroken with bodyweight
A. Strict Press – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Dips – 3 x 5 (same weight, double progression) – RPE 9 on final set
C. DB Flies x Reps 15-12-10-8 (increasing) + Drop set after set of 8 reps
RPE 10 on final set and drop set
D. Bench Press (empty barbell – 45/33 lbs)
ONE SET of max reps unbroken with no rest at top of rep of rep
E. Lateral Raise + Front Raise + Strict Press (one rep = one rep of each movement)
3 sets of 7 reps of sequence (which equals 21 total reps) – RPE 8
F. Diamond Push-ups (scale as needed by elevating hands) – 3 x max reps – RPE 10
***Goal is 8+ reps on each set, so if you can’t do at least 8, you should scale
Sat Sept 26, 2015
Please watch the video for the "Renegade Row" as there are two different varieties we will be doing today. One version for part A and the second version for the conditioning portion in part B - https://youtu.be/uvALJCmLaYs
A. Renegade Row – Work to challenging weight for 5 PERFECT reps per arm
***Also warm-up DB Snatch between sets of Renegade Rows
B. AMRAP 22 min:
10 Renegade Row (with ONE DB, alternate arms each rep)
2 Wall-Climbs
Run 200m
10 DB Snatches (alternate arms each rep – Same DB as Rows)
2 Wall-Climbs
Run 200m
A. Front Squat + Jerk (From the rack, based off jerk max)
82% x 3+2, 85% x 3+2, 88% x 2+2
B. Back Squat (pause at rock bottom) – 85% x 2 then 91% x 1, 1, 1 (EXPLODE UP)
C. Strict Press – Reps 3-2-1-1 (increasing weight to tough single)
D. 6 Rounds For Time:
5 Burpee Pull-ups (on tall bar if possible, out of reach)
10 Wall-Balls
30 Double-unders
E. Weighted Plank – Heaviest weight possible for 1 set of 60 seconds
See FITNESS workout
Fri Sept 25, 2015
A. Front Squats – 5 x 3 (increasing weight to heavy triple)
B. Single-Leg DB RDL – 3 x 8-10 per leg
C. AMRAP 3 min:
Run 200m / Row 250m / Assault .4 mile (.3 for female)
20 Front Rack Lunges (10 per leg, alternating)
Max Back Squats in remaining time (same barbell as lunges)
Rest 3 min (until 6:00 mark)
D. AMRAP 6 min:
Climb ladder, as high as possible Reps 3-6-9-12-15-18 etc…
Thrusters (same weight as lunges and back squats)
Burpees (lateral over bar)
***Score is total Back Squats + Total reps accumulated in part D
A. C&J – 78% x 2 then 83% x 2
B. Front Squats – 85% x 3 then 88% x 3
C. EMOM x 14 min (alternating movements each minute):
Even minutes – 3 TnG Squat cleans @ 75% max clean
Odd minutes – Choose number of TTB to complete unbroken
Complete parts D and E on your own after class:
D. Weighted Hip extensions – 3 x 10
E. DB lateral Raises – 3 x 12-15 reps (slow and controlled)
A. Front Squats – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Back-Rack Split Squats – Reps 10-8-6 (increasing) – RPE 9 on final set
C. Deadlifts (Bar should change direction right above the ground, almost like RDL)
3 x 12-15 reps – RPE 7 (moderate weight)
D. 2 Rounds:
30m (100 feet) Goblet Walking Lunge (in alley)
30m (100 feet) Broad Jump
Then walk back to KB, and repeat one more round
E. 5 Rounds:
10 Sit-ups (with plate held at arms length)
10 Hanging Oblique knee-ups
30 Double-unders / single-unders
Thur Sept 24, 2015
The Gymnastics class on Thursday 9/24 at 7pm is CANCELLED this week. The 6pm Oympic Lifting class will be the FINAL class on the Thursday schedule this week. Gymnastics will resume normal schedule at 7pm on Thursday 10/1.
A. HSPU technique work (positioning, kipping, etc…) x 10 min
***ADV athletes complete EMOM x 7 min of HSPU unbroken (kip or strict)
Or work on free-standing HSPU and/or HS walking
B. Turkish Get-ups – 20 reps for quality (alternate arms)
C. 4 Rounds:
1 Wall-climb + 15 sec static hold at top (Maintain hollow position)
15 Hip Extensions
30 sec weighted plank (or 60 sec unweighted)
D. 2 Rounds:
100m Waiter’s Walk (2 Kettlebells)
100m Farmer’s Walk back to start
10 Tuck Jumps
60 sec Bottom of OHS hold (empty BB or PVC pipe)
20 perfect Hollow Rocks
E. Time Permitting – Mobility cycle:
Couch Stretch x 1 min @ each position (4 min total)
Foam Roll and lacrosse ball back/shoulders/hips/glutes
REST DAY - Tons of mobility and take a long walk (or light swim)
REST DAY - Take a long walk!
A. Work to challenging weight for complex:
1 Strict Press + 3 Push Press + 5 OH Lunges (in Jerk stance)
***For OH Lunge, only complete reps with Jerk leg forward,
and make sure to keep Jerk Grip on the bar the whole time,
maintaining proper Split Jerk footwork throughout
B. Work to challenging weight for complex:
1 Push Press + 2 Push Jerks + 3 Split Jerks
C. EMOM x 15 min - 1 Split Jerk
(add weight each minute when prior rep was PERFECT)
Wed Sept 23, 2015
Please make sure to read the "Functional Abs" article below. The one-arm ring row is part of this article, and it's important to understand the "anti-rotational" side of this movement to get the most from today's training. There is also a link to the "Bent-over Barbell Row" description and video, so please make sure to check that out, as it is part of today's training, as well.
The Gymnastics class on Thursday 9/24 at 7pm is CANCELLED this week. The 6pm Oympic Lifting class will be the FINAL class on the Thursday schedule this week. Gymnastics will resume normal schedule at 7pm on Thursday 10/1.
A. Barbell Row – Reps 10-8-6-4 (increasing weight)
https://www.youtube.com/watch?v=8gJG9y3tQow
B. Legless Rope Climbs / False-Grip Ring Pull-ups / Ring Rows – EMOM x 7 min UNBROKEN
***Once you hit same number for all 7 minutes, then increase difficulty following week
C. AMRAP 6 min (rest 4 min) AMRAP 6 min:
***Please make sure you see the video on proper form for one-arm Row:
https://www.youtube.com/watch…
Run 400m / Row 500m / Assault .7 miles
Then complete max reps in remaining time:
5 Ring Rows (right arm only)
5 Ring Rows (left arm only)
10 Wall-Balls
5 Ring Rows (right arm only)
5 Ring Rows (left arm only)
10 Wall-Balls
Max Pull-ups in remaining time (scale to JUMPING pullups)
A. Snatch – Work up to 91% x 2 then 94% x 2
B. Snatch Balance – Work up to 84% x 3
C. Back Squats – Work up to 83% x 3, 3 (focus on being explosive out of the hole)
Complete part D and E on your own after class:
D. Bent-Over Barbell Rows – 3 x 10 (Increase weight if made all reps last week)
https://www.youtube.com/watch?v=8gJG9y3tQow
E. Sprints (preferably find a hill that takes 30 seconds to sprint to top. Then walk to bottom slowly, and repeat for 5 total reps) – If you occasionally can’t get up mentally for sprints, then feel free to do Airdyne or Rowing intervals (5-6 sets of 30 sec ALL-OUT, with 90-120 sec rest between sets).
A. Strict Pull-ups – 3 x 5 (same weight, double progression) – RPE 9 on final set
B. Chest-Supported DB Rows – Reps 10-8-6 (increasing) – RPE 9 on final set
C. 3 Rounds:
10-12 Bent-over Barbell Rows – RPE 7
Rest 30 sec
10-12 Ring Rows – RPE 7
Rest 30 sec
10-12 Assisted Pull-ups – RPE 7
Rest 2 min, then repeat 2x
D. BB Curls – Quickly work to 6 RM (RPE 10)
Then rest a couple minutes and drop weight to 50-60% of weight achieved for 6 RM
BB Curls x “21’s” (7 reps bottom half, 7 reps top half, 7 full reps) x 2 sets
Tues Sept 22, 2015
Please make sure to check out the article linked below on Functional Abs.
A lot of this anti-rotation stuff plays a huge part in the programming this cycle.
A. Z Press (L-seated military press) – Reps 10-8-6-4 (increasing weight)
B. Dips / Push-ups – EMOM x 7 min UNBROKEN
***Once you hit same number for all 7 minutes, then increase difficulty following week
C. 5 Rounds:
25 seconds of Burpee Box Jumps (rest 35 sec)
25 seconds of KBS (rest 35 sec)
25 seconds of Double-unders / single-unders (rest 35 sec)
25 seconds of Hang power snatch (rest 35 sec)
***Score is TOTAL REPS
A. C&J – 72% x 3 then 77% x 3
B. Push Press (based roughly off jerk max) – 68% x 4 then 72% x 4
C. EMOM x 14 min (alternating movements each minute):
Even minutes – Choose number of KBS to complete unbroken
Odd minutes – Choose number of Muscle-ups to complete unbroken
Complete part D on your own after class:
D. Turkish Get-ups x 20 reps (heavy, alternating arms each rep) – FOR QUALITY, not time
A. Strict Press – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Dips – 3 x 5 (same weight, double progression) – RPE 9 on final set
C. Single-Arm DB Flies – 3 x 20 (10 per arm) – RPE 8
(Alternating one rep per arm, where non-working arm holds
a static position at the STRETCH or BOTTOM of the DB Fly)
https://youtu.be/EWRawVJhB9M
D. Standing Arnold Press x 3 sets – Reps 15-12-9 (increasing weight) – RPE 10 on FINAL set
***Remember to rotate DB's WHILE you press, not PRIOR to pressing vertically
E. Tate Press – 3 x 12-15 reps - RPE 8
https://www.youtube.com/watch?v=VGEQb-9IT10
Mon Sept 21, 2015
A. Barbell RDL – 3 x 10-12 (same weight all working sets)
B. Back-Rack Split Squats – Reps 10-8-6 (increasing weight)
C. 6 min to work to challenging weight for UNBROKEN complex:
7 Deadlifts + 5 Hang power cleans + 3 Front Squats
D. AMRAP 9 min:
9 TTB / KTE
7 Deadlifts
5 Hang Power Cleans
3 Front Squats
A. Snatch – Work up to 88% x 2 then 91% x 2
B. Snatch Pulls (based off snatch max) – 98% x 3 then 103% x 3
C. Back Squats – Work up to 86% x 2 sets of 3 reps
D. EMOM x 8 min – Strict Pull-ups
(If you made all 8 min UNBROKEN last week, add small load and try to hit same number)
Complete part E on your own after class:
E. Weighted Plank (Heavy) – 3 sets x 30 sec each (rest 2 min between sets)
A. Front Squats – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Back-Rack Split Squats – Reps 10-8-6 (increasing) – RPE 9 on final set
C. SUPERSET 2 movements x 2 sets each:
RDL x 8-10 reps (approx. 50% of max Deadlift) – RPE 8
Good Morning (approx. 50% of the weight for RDL) x 10-12 reps
Rest 2 min
D. Goblet Squats – 10 reps for EMOM x 5 min (no full lockout at top of rep)
E. 3 Rounds:
10 Weighted Single-leg Calf Raises per leg (holding DB or KB)
10 TTB or Hanging Knee-ups
30 second weighted plank
20 V-ups (10 GHD for ADV athletes)