Thur Sept 3, 2015
Reminder on Thursday Schedule:
530am - Olympic Lifting
630am - Fitness Recovery
8am - Fitness Recovery
11am - Fitness Recovery
12pm - Olympic Lifting
4pm - Fitness Recovery
5pm - Fitness Recovery
6pm - Olympic Lifting
7pm - Gymnastics
A. 4 Rounds (8 min of work):
30 sec side plank (opposite arm in air overhead)
30 sec side plank (other side, opposite arm in air overhead)
30 sec of one-legged Box Jumps (4’’ to 8’’)
30 sec of one-legged Box Jumps (4’’ to 8’’) – opposite leg
Rest 4 min (until 12:00 on clock)
B. AMRAP 10 min:
Jog 200m with small med-ball
10 Reverse Burpees
Rest as needed to get set up for part C
C. AMRAP 10 min:
One partner rows or Assault Bike for max distance
Second partner holds top of deadlift lockout (teams can choose challenging weights)
As soon as partner drops weight, roles switch.
Row or assault bike max distance in 10 minutes
REST DAY (Mobility)
Rest Day (Long walk and/or Mobility)
A. 3 sets increasing weight:
2 Clean Deadlift (Finish with legs bent in "scoop" position)
2 Clean Pulls (try to stay in heels)
1 Clean HIGH Pull (extend onto toes)
B. Work to challenging weight for complex:
Clean Pull
Power Clean
Hang Power Clean
Hang Squat Clean
C. EMOM x 15 min (Increasing weight each min when reps are perfect)
1 Power Clean + 1 Hang Squat Clean
Wed Sept 2, 2015
This is Week 1 of a new cycle. Please ask coaches if you have any questions.
Terms for MD Cycle:
RPE – This represents how many reps shy of failure.
Example: RPE 8 means 2 reps shy of failure, RPE 9 is 1 rep shy, and RPE 10 is to failure
A. Front Squats – 5 x 3 (increasing weight to heavy triple)
B. Single-Leg DB RDL – 3 x 8-10 per leg
C. Reps 21-15-9 (12 min cap):
Front Rack Alternating Lunges
Hanging L-sit Hold seconds
Skater Plyos
Hang Power Cleans (same barbell as front rack lunges)
A. Snatch – Work up to 86% x 3
B. Snatch Balance (based off SB max) – Work up to 88% x 2
C. Back Squats – 87% x 3 sets of 2
D. Bent-Over Barbell Rows – 3 x 10 (moderate weight, focus on scapula retraction)
Complete Part E on your own after class
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. 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. Single-Leg DB RDL – 3 x 10 per leg (same weight) – RPE 7
D. Jumping Back Squats – 5 reps EMOM x 5 min @ 30% max back squat
***Explode up as powerfully as possible on each rep
E. 3 Rounds:
Farmers Walk 100m HEAVY (1/2 alley and back)
15 Hanging Oblique Knee-ups
20 Abmat Sit-ups
Tues Sept 1, 2015
This is Week 1 of a new cycle. Please ask coaches if you have any questions.
Terms for MD Cycle:
RPE – This represents how many reps shy of failure.
Example: RPE 8 means 2 reps shy of failure, RPE 9 is 1 rep shy, and RPE 10 is to failure
A. Barbell Row – Reps 10-8-6-4
B. Legless Rope Climbs / False-Grip Ring Pull-ups / Ring Rows – EMOM x 6 min UNBROKEN
***Once you hit same number for all 6 minutes, then increase difficulty following week
C. AMRAP 12 min:
5 Bar Muscle-ups (5 Burpee Pull-ups)
10 One-Arm Ring Rows (per arm)
15 Wall-Balls
A. C&J - 82% x 2 sets of 3
B. Split Jerks – 86% x 2
C. EMOM x 14 min (alternating movements each minute):
1 Muscle-up + Dips
Burpee Box Jumps
Same rules apply as on Monday EMOM. Must hit same number each minute UNBROKEN.
Once you achieve this for the full EMOM, then you can increase the following week.
Complete Part D after class on your own:
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. 3 Rounds:
Ring Rows x Max Reps with RPE 8 (elevate feet for difficulty)
Rest 30 sec
Barbell Lat Raise x 10-12 reps – RPE 8
Rest 30 sec
Assisted Pull-ups x Max Reps with RPE 8
Rest 2 min
D. Superset 2 movements x 3 sets each:
Barbell Curls x 6-8 reps – RPE 9
Alternate DB Hammer Curls x 10-12 reps per arm – RPE 9
Rest 2 min
Mon Aug 31, 2015
This is Week 1 of a new cycle. Please ask coaches if you have any questions.
Terms for MD Cycle:
RPE – This represents how many reps shy of failure.
Example: RPE 8 means 2 reps shy of failure, RPE 9 is 1 rep shy, and RPE 10 is to failure
A. L-Seated Military Press – Reps 10-8-6-4 (increasing weight)
B. Dips / Push-ups – EMOM x 6 min UNBROKEN – Once you hit same number for all 6 minutes, then increase difficulty following week
C. AMRAP 3 min (rest 2) x 3 sets:
Run 200m
30 Double-unders
20 Overhead Plate Step-ups (alternate legs)
Max Kipping HSPU in remaining time
A. Snatch –82% x 2 sets of 3
B. Back Squats –76% x 3 sets of 5
C. EMOM x 8 min – Strict Pull-ups or Ring Rows - Once you successfully achieve that number UNBROKEN for all 8 min, then you increase by 1 rep the next week, and keep that same number until you can achieve it unbroken for all 8 minutes
Complete Part D after class on your own:
D. Weighted Plank (Heavy) – 3 sets x 30 sec each (rest 2 min between sets)
Upper Push:
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 Inc Bench – 3 Progressive set to work up to max weight for 10 reps - RPE 10
D. Flat Flies – 3 x 12-15 (same weight) – RPE 7.5
E. Alternate two movements x 3 sets each:
Lying Tricep Extensions x 10-12 reps – RPE 8
Lateral Raises x 12-15 reps – RPE 8
