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
