Wednesday 04.31.19

“Waterlogged”
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell – 50/35
Box – 24″/20”

Burpee box jump overs can be lateral or box-facing

Body Armor
4 Giant Sets:
6 Weighted Pull-Ups
12 Barbell Good Mornings
15-21 GHD Sit-Ups
Max Effort L-Sit
Rest 2:00 between efforts.

Odd-Object Conditioning
800 Meter Sled
First 200 Meters – Sled Pull (facing away)
Second 200 Meters – Sled Drag (facing sled)
Third 200 Meters – Sled Pull (facing away)
Fourth 200 Meters – Sled Drag (facing sled)

Tuesday 04.30.19

Strict Handstand Push-ups
“On the 1:30” x 7 Rounds:
15/12 Calorie Row
Time Remaining – Strict HSPU

Each 1:30 interval starts with the buy-in row. In the time remaining, athletes accumulate reps on the wall. No break between rounds – clock continues to run. Let’s record all seven rounds, to gauge our consistency.

Split Jerk
3 Sets of 3: Press in Split
3 Sets of 3: Jerk Drop
5 Sets of 2: Split Jerk

“Front Runner”
For Time:
200 Meter Run, 2 Power Cleans & Jerks
200 Meter Run, 4 Power Cleans & Jerks
200 Meter Run, 6 Power Cleans & Jerks
200 Meter Run, 8 Power Cleans & Jerks
200 Meter Run, 10 Power Cleans & Jerks
Rx – 155/105

Monday 04.29.19

Back Squat Waves
Set #1 – 4 Reps @ 72%
Set #2 – 2 Reps @ 78%
Set #3 – 4 Reps @ 72%
Set #4 – 2 Reps @ 82%
Set #5 – 4 Reps @ 72%
Set #6 – 2 Reps @ 86%

Transitioning from 6 and 3, to 4 and 2. With so, a bump in our percentages as we continue. Next week, we’ll be repeating this scheme, improving on the numbers. Rest 2:00 between sets.

Back Rack Lunges
2 Sets of 14 @ 40%

Percentage based off current/estimated 1RM Back Squat. Each of set is 7 reps per leg, for the total of 14.

Snatch Primer
3 Sets of 5:
Muscle Snatch
Sets at 35%, 40%, 45%.

Followed by…

3 Sets:
1 Power Snatch
2 Snatch Grip Push Jerks (behind the neck)
3 Overhead Squats
Sets at 45%, 50%, 55%.

A new set of primers for these next two weeks.

Snatch
Alternating “On the Minute” x 10 (5 Rounds):
Minute 1 – 3-Position Power Snatch
Minute 2 – 3-Position Squat Snatch

Single barbell, using the same load for both movements in the specific round at hand. As an example, if we complete the first minute of three power snatches with 135, let’s complete the squat snatches with 135 that round as well. We are looking for at most, a total of five weight changes.

Start at 60% of your 1RM Snatch and steadily build from there, based on feel.

Gymnastics Conditioning
5 Rounds:
Minute 1: 1-2 Legless Rope Climb
Minute 2: 50 Double Unders
Minute 3: 50’ Handstand Walk
Minute 4: :50 Max Calorie Bike

Body Armor
3 “Giant Sets”:
Max Strict Ring Dips
12 Barbell Bent Over Rows
18 Weighted Glute Bridges
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry*
Rest 2:00 between efforts.

On the 200m Double Dumbbell Carry:
First 50 meters – One DB overhead, one DB front rack.
Second 50 meters – Same as first 50m, but changing sides.
Third 50 meters – Hang position (farmers carry).
Fourth 50 meters – Both in front rack position.

Athlete’s choice on all loadings.
Not for score, but for quality movement.

Saturday 04.26.19

Body Armor
3 Giant Sets:
9 Dumbbell Bench Presses
15 Dumbbell Bent Over Rows (15 per side)
21 Dumbbell Floor Presses
27 Low Banded Rows
Rest 2:00 between efforts.

1 Set:
100 Banded Push Downs

Friday 04.25.19

Pausing Back Squat
On the 1:30 x 6 Sets:
30 Double-Unders
2 Pausing Back Squats

Sets #1+2 – 65%
Sets #3+4 – 70%
Sets #5+6 – 75%

3 second pause in the bottom of each rep.

Every three weeks of ascending percentage squatting, we will be taking a reduced intensity week on this movement. This is not a full de-load week yet. Just a holding pattern on our back squats to allow our next push in the coming weeks. Repetitions come from the rack, and let’s ensure that we are finishing each set by the 1:00 mark of the interval. If we do not believe we will be, let’s reduce the DU to 25 or 20 reps.

Conditioning
For Time:
30-20-10
Thrusters (75/55)
Toes-to-Bar

Row Conditioning
3 Rounds, Not for Time:
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace + 3
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace
Rest 3:00 between.

Intended to a conditioning based recovery from our benchmark prior to. 3 x 1000m distances. As an example, if our best 2K row time is 8:00, we would have a 2K pace of 2:00/500m. Our paces for the workout would be as follows:

250m Row @ 2:10
250m Row @ 2:03
250m Row @ 2:10
250m Row @ 2:00

Thursday 04.25.19

Optional Active Recovery
3 Rounds, Not for Time:
30/21 Calorie Row, :30s GHD Supine Hold (chest up)
300 Meter Jog, :45s Dead hang Hold (pull-up bar)
30/21 Calorie Bike, :60s GHD Hip Extension Hold (chest down)

Conversational pace throughout,
Of the three static holds, the dead hang hold may prove to be the most challenging. For all static holds, these are totals, where we can break as seen fit into chunks.

Wednesday 04.24.19

Strict Handstand Pushups
1 Attempt for Max Repetitions

Checking in for a screen shot of where we are. Last completed at the start of the month (April 2nd).

Conditioning
3 Rounds:
15 Hang Power Cleans (115/80)
12 Front Rack Reverse Lunges (115/80)
9 Bar Facing Burpees
300 Meter Run

Recovery Bike + Odd Object
3 Rounds:
7:00 Recovery Bike
After each set, 200 Meter Sled Pull (75% Bodyweight)

On the bike, we are looking for a conversational, low-intensity pace. There is no score here. After each 7:00 effort, we are looking to pull the sled with roughly 75% of our bodyweight loaded on top.

Tuesday 04.23.19

Snatch Primer
3 Sets, at a light load:
3 Snatch Grip Sotts Presses
3 Overhead Squats

Followed by…

5 Sets of 1 Snatch Complex
1 Pausing Snatch Grip Deadlift (2s just below knee)
1 Low-Hang Squat Snatch
1 Overhead Squat

This is week 2 of 2 on this specific Snatch primer. Aim is to increase our loads from last week.

Squat Snatch Complex
On the 1:30 x 7 Sets:
1 Hang Squat Snatch
1 Low-Hang Squat Snatch

After two weeks of training the low hang in our primer, we are aiming to climb to a heavy for the day in this complex. Percentages below:

Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Sets #5+6+7 – Build to a heavy complex for the day.

Conditioning
AMRAP 20:
1-2-3-4-5-6-etc..
Power Snatch (135/95)

*Complete 1 Round of “Cindy” after each set

“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

Monday 04.22.19

Barbell Cycling
On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk + 2 Push Jerks

Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Sets #3+4+5 – Build to a heavy complex for the day.

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

Conditioning
For Time:
21-15-9
Deadlift (135/95)
Box Jump (24/20)
Push Jerk (135/95)

Body Armor (A)
3 Sets:
50% of Max Ring Muscle-Ups
16 SA Dumbbell Overhead Reverse Lunge (changing at 8 reps)
Rest 2:00 between sets.

Body Armor (B)
3 Rounds, Not for Time:
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups

Saturday 04.20.19

Squat Clean Complex
On the 3:00 x 5 Sets:
2 High Hang Cleans (Pockets)
2 Hang Cleans (Knee-Level)
2 Cleans (Floor)
Set #1 – 45% of 1RM Clean
Set #2 – 50-55%
Set #3 – 55-65%
Sets #4+5 – Build to a Heavy Complex.

All repetitions are intended to be squat cleans, and the set is intended to be completed unbroken (touch and go repetitions on the full clean). A repeat complex from Tuesday, March 12.