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)
Sat Sept 19, 2015
Fitness and MD - Conditioning:
A. Work up to challenging weight for Thruster x 3 reps (first rep from ground)
B. For Time (20 min cap):
Run 800m
40 Thrusters
Run 400m
30 Thrusters
Run 200m
20 Thrusters
Run 100m
10 Thrusters
C. Side Plank – Accumulate 4 min of total hold time
***Alternate side to side as desired until 4 min are complete
A. 3-Pos Snatch (Ground, BKN, Hang – based off snatch) – 72% x 1 then 77% x 1
B. OHS (from rack) – Work up to 78% x 2 sets of 3 reps
C. RDL + Good Morning SUPERSET x 3 sets
RDL x 8-10 reps @ 50% of Deadlift max
Good Morning x 8-10 reps @ 1/2 of weight used for RDL
Rest 3 min then return to next superset
D. AMRAP 8 min:
Run 800m buy-in
then max rounds in remaining time:
10 CTB Pull-ups
8 Burpees (touch pullup bar overhead)
E. Weighted Plank – Heaviest weight possible for 1 set of 60 seconds
See Fitness workout for Saturday
Fri Sept 18, 2015
A. One-Arm DB “Kroc” Rows – 3 x 10-12 per arm (same weight all working sets)
https://www.youtube.com/watch?v=DcAS_qBhEbw
B. Strict 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. "GI Jane" For Time – 100 Burpee Pull-ups (20 min cap)
A. C&J – 82% x 3 then 85% x 3
B. Front Squats – 93% x 2 then 96% x 2
C. EMOM x 14 min (alternating movements each minute):
Even minutes – 3 TnG Squat clean Thrusters @ approx. 60% max C&J
Odd minutes – Choose number of Ring Dips UNBROKEN
D. Weighted Hip extensions – 3 x 10
E. DB lateral Raises – 3 x 12-15 reps (slow and controlled)
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. Strict Pull-ups – Choose number to hit UNBROKEN EMOM x 6 min
***If number is less than 3, use assistance
D. “Kroc Rows” (single arm) – 3 x 10-12 reps (same weight) – RPE 9
https://www.youtube.com/watch?v=DcAS_qBhEbw
E. Preacher Curls (on GHD machine) – 4 x 8-10 reps (increasing weight)
https://www.youtube.com/watch?v=iLTidPm-aQ8
