Thurs July 9, 2015
Reminder on Thursday schedule:
530am - Oly lifting
630am - Fitness
8am - Fitness
11am - Fitness
12pm - Oly lifting
4pm - Fitness
5pm - Fitness
6pm - Oly lifting
7pm - Gymnastics
A. Complex: Knee Jump + Broad Jump + 40 yard sprint (casually walk back to start)
Complete 10 sets – First 4 sets gradually increase intensity – Final 6 sets all-out effort
Knee jump + Broad jump portion demonstrated here:
https://www.youtube.com/watch?v=EFU6oCYooqw
***The sub for “knee jumps” will be a “tuck jump” (high jump with knee tuck at top)
B. 2 Rounds:
100m Waiters Walk Right arm
100m Waiters Walk Left arm
60 sec plank (add weight as needed)
15 Hip Extensions
C. 2 Rounds:
200m Farmer’s Carry (DB or KB in each hand)
25 “one-legged” Single unders with each leg
Accumulate 30 sec L-Sit time on Rings or Parallettes
5 Strict HSPU (or 30 sec HS Hold)
D. Time Permitting – Mobility Cycle:
Couch Stretch – 1 min @ each of 4 position (4 min total)
2 min Foam Roll area of choice
2 min Lacrosse Ball area of choice
A. Push Press + Push Jerk - 3 sets increasing weight
B. Jerk Balance - 4 sets of 3 reps increasing weight
(Goal on this is to focus on reaching with the front foot)
http://www.catalystathletics.com/exercise/193/Jerk-Balance/
C. Split Jerk - Work to heavy triple, heavy double, then heavy single if comfortable
D. Time permitting:
100m Waiters Walk Right hand
100m Waiters Walk Left hand
60 sec weighted plank
Rest 1 min
60 sec weighted plank
Wed July 8, 2015
A. Bench – 3 x 5-8 (double progression)
B. Dips – 3 x 5-8 (add weight or scale as needed to hit rep range)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight agai
C. Warm-up Thrusters and build up to working weight in 6-8 minutes
D. AMRAP 14 min:
60 Burpees (jump onto plate)
50 TTB
40 Thrusters
Max Muscle-ups
L1 – 65/35, KTE, Push-ups (elevated hands) in remaining time
L2 – 85/55, 30 TTB, Dips in remaining time
L3 – 110/75
L4 – 135/95
C. QUICKLY practice “Ring Flies” – https://www.youtube.com/watch?v=khT9riuOmu0
Most people need to start on knees and be cautious with how wide they go.
Just mess around with the movement, and try it out. Please let me know any
feedback/thoughts so I can potentially program it going forward.
D.SUPERSET two movements x 3 sets:
Flat DB Flies x 6-10 reps (heavy)
SUPERSET Max Unbroken Push-ups (goal is 6+ reps, scale as needed)
E. DB Inc Bench – 3 x 6-8 (same weight)
F. Incline Skull Crushers – 3 x 12-15 (same weight)
Tues July 7, 2015
A. Deadlifts – 5 x 5 (increasing each set to top set of 5)
***First 4 sets should merely be progressive warm-ups. Only ONE HEAVY SET
B. Strict Pull-ups – 3 x 5-8 (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. Bent-Over Barbell Rows – 10 Reps EMOM x 5 min (moderate weight)
D.10 Rounds For Time (10 min cap):
5 Box Jumps
5 KBS
5 Pull-ups
L1 – Step-ups, 35/26, 5 Jumping PU with controlled lower
L2 – 24/20’’, 53/35, Kipping PU
L3 – 24/20’’, 70/53, CTB Kipping PU
L4 – 30/24’’, 100/70, Strict PU
C. One-Arm DB Rows (Knee on bench) – Reps 15-12-10-8 (increasing weight)
D. EMOM x 6 min – Choose number of RING pull-ups to complete UNBROKEN STRICT
***If reps are lower than 5, scale to Ring Rows UNBROKEN EMOM
E. DB Hammer Curls - 3 sets x 15 reps per arm
***Performed as alternating 5 reps per arm, and non-working hand is holding the DB at the side.
Do not set down the DB’s until all 30 reps have been completed
F. Barbell Curls – 1 set of MAX REPS UNBROKEN with empty barbell (45/33 lbs)
***Complete the reps as fast as possible
Mon July 6, 2015
Conditioning Day:
A. Instruction and Practice for DB Snatch movement – Work up in weight for 4 reps
2 per arm alternating), and determine how heavy you want to go for the workout.
***Must lower DB under control to ground - NO DROPPING WEIGHTS
B. AMRAP 35 min:
Complete ONE ROUND then Rest EXACTLY 90 seconds after each complete round
8 DB Snatches (alternate arms)
8 Goblet Squats with same DB
Run 200m
30 Double-unders
Rest 90 sec
ALL LEVELS – Choose DB size as desired after practicing movement in part A
L1 – 60 single-unders
L2 – 20 DU
L3 and L4 – As written
