Thur Nov 12, 2015
Reminder that Thursday schedule is changing starting this week:
Essentially, the only changes are that 8am is cancelled and the
early AM classes change from 530/630am to 6am and 7am
6am - Olympic Lifting
7am - Fitness and MD
8am - CANCELLED
11am - Fitness and MD
12pm - Olympic Lifting
4pm - Fitness and MD
5pm - Fitness and MD
6pm - Olympic Lifting
7pm - Gymnastics
A. KB Front Rack Carry – One KB on each shoulder
With Partner, alternate 200m each for 1600m total (4 sets each)
***Make sure to hold with KB lying across front shoulder girdle,
NOT sitting upright on top of the shoulder
Rest 4 min
B. Reps 21-15-9:
Flat DB Bench
Single-Leg RDL (reps are “per leg” so keep light)
C. 4 Rounds:
4 TGU (2 reps per arm, alternate arms)
10-15 second “Front Lever” Hold (or scale)
***Scale would be a static rolled back KTE or TTB hold
REST DAY
A. With partner, choose from below options:
***Increase intensity with each interval, so only the last one is all-out
1. Row 2000m (alternating 250m) – 4 sets each
2. AirDyne 3 miles (alternating .3 miles) – 5 sets each
B. 2 Rounds @ 80% effort:
100m Farmers Carry (moderate weight) – no more than 53/35 per hand
10 Burpee Box Jumps
15 Thrusters (light weight, like 75/55, or lighter)
A. Work to challenging weight for complex:
Strict Press + Push Press + Push Jerk + Split Jerk
B. Work to challenging weight for complex:
2 Hang Clean HIGH PULL + 2 Hang Squat Clean
C. Complete 1 rep EMOM x 20 sets
Hang Squat Clean + 1 Jerk (Push or Split acceptable)
***Start part C at about 70% of weight achieved in part B.
Keep the SAME WEIGHT for 2 minutes, then add small amount
of weight each time the rep is perfect for 2 consecutive sets
Wed Nov 11, 2015
MD and Fitness Programs:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are "ramp-up" sets, last 3 sets are work sets
Example - 70 x 5, 85 x 5, 100 x 5, 5, 5
A. CG Bench Press (with pause on chest)
B. Alternate movements:
Hang Power Clean and Push Press/Jerk (5x5 for all athletes)
Ring Pull-ups / Ring Rows (Add weight or scale to necessary difficulty)
C. AMRAP 8 min:
80 Double-unders (160 singles)
60 Abmat sit-ups
40 Russian KBS (weight one level higher than if doing full swings)
Max Burpee Wall-Balls in remaining time
***Perform pushup on medball, then full squat to initiate each WB rep
A. EMOM x 42 min (alternating movements each min) – 7 total sets of each movement
1. Muscle-ups – Choose number UNBROKEN (scale to Dips or Push-ups)
2. OHS (from ground) – 6 reps @ weight that is fast and unbroken
3. CTB Pull-ups (butterfly work) – 8 reps
4. Wall Climbs – 3 reps
5. Burpee Box jumps – 5 reps @ 30/24’’
6. KBS – Complete 10-12 reps @ 70/53# OR 6-8 reps @ 100/70#
Think of this is as a massive skill work session. A way of creating overall body
fatigue and then making you do high skill movements like muscle-ups, CTB butterfly, etc…
A. Alternate movements:
Hang Power Clean and Push Press (5x5 for all athletes)
Ring Pull-ups / Ring Rows
(Add weight or scale to necessary difficulty)
B. CG Bench Press (with pause on chest)
C. Alternate movements:
Deadlifts / RDL (alternate weeks) – RDL this week
Strict HSPU (or HS Hold in place of reps)
Tues Nov 10, 2015
Reminder that Thursday schedule is changing starting this week:
Essentially, the only changes are that 8am is cancelled and the
early AM classes change from 530/630am to 6am and 7am
6am - Olympic Lifting
7am - Fitness and MD
8am - CANCELLED
11am - Fitness and MD
12pm - Olympic Lifting
4pm - Fitness and MD
5pm - Fitness and MD
6pm - Olympic Lifting
7pm - Gymnastics
A. AMRAP 8 min:
8 one-arm Ring Rows per arm (16 total reps)
8 one-arm DB/KB Hang Squat snatch per arm (16 total reps)
***Light weight, just practice movement
Rest 5 min
B. 5 Rounds:
10 DB/KB Push Press (both arms at same time)
20 Hollow Rocks
Rest 5 min
C. Movement exploration / Movement virtuosity x 10 minutes:
Push-ups
1. Maintaining proper push position (elbows inline by body)
2. Remaining planked out, such that body moves as a unit up and down
3. Explore different options, increasing in difficulty as you master each level:
a) Dynamic (hands moving to and from bumper plates)
b) Ring Push-ups
c) Dynamic in form of clapping
d) Dynamic in for of slapping chest (ADV clap behind back)
e) Dynamic with hands highly elevated (parallettes or high bumpers)
ADV athletes, choose option of push-up and perform EMOM x 7 min
A. 15 min to work to heavy weight for complex UNBROKEN:
Power clean and Jerk + hang squat clean and Jerk
B. Push Press – 2 sets of 4-6 reps”TnG”
***Superset each set with a set of max unbroken deep deficit kipping
HSPU, then rest 3 min before moving back to push press
Choose either part C or part D (not both)
C. AMRAP 6 min:
7 Front squats – Double 70/53# KB in front rack
15 TTB
D. For Time (5 min cap, scale accordingly):
***The record from 3 yrs of testing is 1:58 (male) and 2:06 (female)
***Change your own weights
10 Power cleans – 225/135 lbs
10 PC – 205/125 lbs
10 PC – 185/115 lbs
***Complete part E on your own after class (not available for 7pm)
E. MAP - Complete 1 round then rest till 8 min mark, then repeat.
Goal is SAME TIME on both parts. Approach at 80% effort:
50 Double-Unders
Run 800m
30 KBS – 35/26#
A. Complete sequence:
Jog 400m (walk 400m) x 2 sets
Run 200m (walk 200m) x 4 sets
Sprint 100m (walk 200m) x 6 sets
B. 3 Rounds:
50 Jump ropes (Doubles or singles)
25 abmat sit-ups
Mon Nov 9, 2015
MD and Fitness Programs:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***Remember for DB movements, utilize a Double-Progression of 5-8 reps,
since the 10# increase with DB is too much to try to maintain same rep # week after week
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. For Time:
Run 400m
40 Burpee Box Jumps
Run 400m
A. 15 minutes to work to heavy weight for complex:
1 snatch pull + 1 TnG snatch + 1 hang snatch + 1 OHS
***Remember that all oly lifts are “full squat” unless stated as power.
B. Back Squats – Reps 4-3-2 (Increase weight each set)
C. Complete 1 round @ 100% effort every 4 min x 4 Rounds:
5 Hand Release Deadlifts – 275/185 lbs (fast and unbroken weight)
10 “Hand Release” Lateral Burpees over bar
Complete part D on your own after class (not available for 7pm class)
D. MAP - Row 5 min on, 3 min off x 2 sets (same score on both)
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
