Thur Feb 25, 2016
Fitness and Bodybuilding:
With Partner:
Reps 10-9-8-7-6-5-4-3-2-1 for each exercise
Partner 1 performs 10 reps (partner 2 rests)
Partner 2 performs 10 reps (partner 1 rests)
Then Partner 1 performs 9 reps (partner 2 rests)
Then partner 2 performs 9 reps (partner 1 rests)
Etc… until each has completed the set of 1 rep, and move on to the next exercise
A. Shuttle Run (1 pole, 2 poles, 3 poles)
***Just for Shuttle Runs, partners alternate sets, one partner performs 10, other partner performs 9, then first partner does 8, and second partner does 7 etc...
B. Reverse Burpees (“Deck Squats”) - https://www.youtube.com/watch?v=4AO6ZUiQnzs
C. Goblet Thrusters (with KB)
REST DAY
See FITNESS workout
A. Find and practice perfect split stance
*Jump/land drills (weightless, PVC Pipe, empty barbell)
*Focus on torso being vertical
*weight evenly distributed front/back foot
*Back leg weight on toes, slight bend in leg
B. Split stance Strict Press
Work to heavy triple
C. Jerk Balance – Only front foot moves (see video)
https://www.youtube.com/watch?v=2uSBT7csXgU
D. Work to challenging weight for complex:
Push Press
Push Jerk (focus on catch it locked out!)
Split Jerk
E. Time Permitting – Continue to work up in weight doing just SPLIT JERK
*Work to perfect form single – Only increase weight when all aspects of movement pattern are as they should be if you were making an instructional video for others to learn from
Wed Feb 24, 2016
A. AMRAP 5 min (rest 3 min) x 2 sets:
3 Hang Power cleans
6 Box Jumps / Step-ups
9 Deadlifts (same weight as hang cleans)
Rest 7 min (till 20:00 mark)
B. AMRAP 5 min (rest 3 min) x 2 sets:
3 Front Rack Lunges per leg (same weight as hang cleans)
6 Burpees
18 Double-unders / 36 single-unders
A. AMRAP 30 Min:
Row 5000m / Run 5K / Assault Bike 7.5 miles
Use remaining time to find 1 RM Snatch
***Warm-up the snatch BEFORE starting the “buy-in”
B. Rest as needed, and then - AMRAP 6 Min:
Ascending ladder 3-6-9-12-15-18 etc…
OHS – 120/80 lbs
CTB Pull-ups
A1. Bent-over Row
A2. Bench Press (Flat, Inc)
B1. Hang Power Cleans
B2. DB Bench (Inc, Flat)
EMOM x 8 min (alternate movements x 4 sets each):
C1. Split Squats (low reps)
C2. Strict HSPU (Scale as HS Hold or Box HSPU)
Tue Feb 23, 2016
A. Technique work on Kipping HSPU and Kipping Pull-ups
B. EMOM x 12 min (alternating movements):
Choose number of Kipping HSPU
Choose number of Pull-ups (use band assistance instead of Ring Rows)
C. Technique work on Kipping TTB/KTE and Kipping Dips
D. EMOM x 12 min (alternating movements):
Choose number of Kipping TTB / KTE
Choose number of Kipping Dips (use band assistance as opposed to subbing push-ups)
A. Power clean – 5-4-3-2-1 (touch and go)
B. AMRAP 12 Min:
9 Deadlifts – 165/110 lbs
9 Box jumps – 24/20’’
9 TTB
C. 4 Rounds:
12 kipping HSPU (use open standard markings if poss)
12 Ring Dips
12 Front rack Lunges – 135/95 lbs
A. AMRAP 5 min (rest 3 min) x 2 sets:
Run 400m
15 Box Jumps
10 Burpee Pull-ups
Max Double-unders / single unders in remaining time
B. AMRAP 5 min (rest 3 min) x 2 sets:
Run 400m
15 Wall-Balls
15 KBS
Max Double-unders / single unders in remaining time
C. Mobility cycle
Mon Feb 22, 2016
A1. Pull-ups / Assisted Pull-ups (Rings or bar)
A2. Overhead Press
B. Front Squats
C1. Bent-over BB Rows
C2. Bench Press
A. Back Squat – 5-4-3-2-1 (final single should be about 90-93%)
B. AMRAP 10 min:
40 Bar-Facing Burpees
30 Power snatch – 135/95 lbs
20 Muscle-ups
C. 2 rounds:
100 Double-unders
40 Wall-Balls – 20/14 lbs to 10/9 ft
A1. Pull-ups / Ring Rows
A2. Dips / Push-ups
B1. Hang Snatch High Pulls (pull to underneath chin)
B2. Squat (choice of Back or Front Squat)
EMOM x 8 min (alternating movements x 4 sets each):
C1. Curls
C2. Strict Overhead press
