Thur Sept 17, 2015
Gymnastics class is CANCELLED Thursday 9/17 and Thursday 9/24.
The final official class for the day will be 6pm Olympic Lifting
Kombucha Class 6:30pm on Thursday 9/17
A. Complex: Knee-Jump + Broad Jump + 40 yard sprint x 10 sets
***First 4 sets progressively increasing intensity, and last 6 sets all-out effort
https://www.youtube.com/watch?v=wV5Rc3g0Pvw
***The scale for “knee jump” is “Tuck Jump” as high as possible
B. EMOM x 15 min (alternating movements):
2 Turkish Get-ups (1 per arm)
Wall-Balls x 20 seconds (rest 40 sec)
Plank x 30 seconds (add weight as desired)
C. 2 Rounds per person, with partner:
One partner completes 400m Farmer’s Walk (holding 2 KB’s)
While other partner completes 15 Hip Extensions + Max distance Row/Assault in remaining time
***Once partner returns from FW, switch roles. Goal is max distance Row/Assault Bike
REST DAY - Tons of mobility + light swimming or walking if desired
REST DAY - Take a long walk
A. EMOM x 10 min:
ADV athletes - 1 Full Snatch @ 70-75%
BEG / INT athletes - 2 Hang Squat Snatch @ moderate weight
Rest 5 min and warm-up Cleans
B. EMOM x 10 min:
ADV athletes - 1 Full Clean @ 70-75%
BEG / INT athletes - 2 Hang Squat Cleans @ moderate weight
Rest 5 min and warm-up Jerks
C. EMOM x 10 min:
ADV athletes - 1 Split Jerk @ 70-75%
BEG / INT athletes - 1 Push Jerk + 1 Split Jerk @ moderate weight
Wed Sept 16, 2015
Gymnastics class is CANCELLED Thursday 9/17 and Thursday 9/24. The final official class for the day will be 6pm Olympic Lifting
Kombucha Class 6:30pm on Thursday 9/17
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 Rounds For Time (15 min cap):
8 Ring Dips / Push-ups
8 Box Jumps / Step-ups
8 Push Press (moderate weight, unbroken if possible)
A. Snatch – 76% x 2 then 80% x 2
B. Snatch Balance (based off SB max) – Work up to 90% x 3
C. Back Squats – 75% x 5, 80% x 4, 85% x 3, 90% x 2, 95% x 1
Complete part D and E on your own after class
D. Bent-Over Barbell Rows – 3 x 10 (Increase weight if you made all 3x10 last week)
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 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 Bench Press – 3 x 20 (10 per arm, alternating 1-rep per arm) – RPE 9
***Same weight for 3 working sets
D. DB Flies – 3 x 12-15 (same weight) – RPE 8
E. Superset 2 movements x 3 sets:
Tricep Kickbacks (both arms same time) x 15-20 reps – RPE 7
Bench Dips x failure – RPE 10
(If you achieve 12+ reps, then add load to increase difficulty)
Rest 2 min
Tues Sept 15, 2015
Kombucha class this Thursday at 6:30pm
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 (rest 2 min) x 4 sets:
Run 200m / Row 250m / Assault Bike .4 mi
10 Hang Squat cleans (light)
20 Skater Plyos
Max reps TTB / KTE in remaining time
A. C&J – 82% x 3 then 85% x 3
B. Split Jerks – 88% x 2 then 91% x 2
C. EMOM x 14 min (alternating movements each minute):
Even minutes – Clapping or Explosive Push-ups UNBROKEN
Odd minutes – 5 Toes to Rings + 2 or 3 Muscle-ups (full complex unbroken if possible)
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. 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. Complete 3 sets PER LEG of complex (increasing weight each set)
6 Lunges RIGHT leg only (holding DB)
6 RIGHT LEG ONLY RDL (holding DB)
REPEAT SEQUENCE FOR LEFT LEG.
Rest 2 min
D. Jumping Back Squats – 5 reps EMOM x 5 min @ 35% max back squat
E. 3 Rounds:
12 Hanging Leg Raises (legs straight)
12 Abmat Sit-ups
12 Hanging Oblique knee-ups
12 Abmat Sit-ups
Rest 1 min
Mon Sept 14, 2015
Kombucha Class this Thursday at 6:30pm
A. Barbell Row – Reps 10-8-6-4 (increasing weight)
B. Legless Rope Climbs / False-Grip Ring Pull-ups / Ring Rows – EMOM x 7 min UNBROKEN
***Once you hit same number for all 6 minutes, then increase difficulty following week
C. Practice movement “Single arm Plank Row” from part D, and determine what weight to use
https://www.youtube.com/watch?v=TwXDldLO5sg
D. AMRAP 12 min:
12 Plank Rows (6 per arm, alternating, with 1 KB)
18 KBS (same KB)
36 Double-unders (72 single-unders)
A. Snatch – 70% x 3 then 73% x 3
B. Snatch Pulls (based off snatch max) – 90% x 3, 95% x 3, 98% x 3
C. Back Squats – 81% x 2 sets of 5 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. 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. Superset 2 movements x 2 sets:
2-Arm DB Bent-over Rows x 10-15 reps – RPE 9
Band Pullovers/Pulldowns x 20-25 reps – RPE 8
Rest 2 min
D. Superset 2 movements x 2 sets:
Ring Rows x 10-12 reps – RPE 8
Assisted Pull-ups x 12-15 reps – RPE 8
E. DB Hammer Curls – Reps 15-12-9-6 (increasing weight)
