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
