Monday 6/1

Great work the last month with the strict gymnastics, updated weekly gymnastics

try and get this in over the course of the week

60 Strict HSPU hands on 2 10s
15 Strict MU (use band if needed) 45 Ring Pull-ups
60 Strict Weighted ring dips (30 with a 1 sec pause in the bottom)
60 Strict Weighted pull-ups
L-sit Hold 4:00 (any holds under :18 dont count towards your weekly total)

Light volume day after last week

1) OHS 10 x 2 (or max OHS if you feel fresh)- keep these very manageable and brief pause in the hole working on posture

2)  10 minute partner AMRAP
9 Wallballs (20/14)
6 Box Overs (24/20)
3 Power Snatch (135/95)
-partners alternate rounds

3) Row 2500m for time
every 2 minutes starting at 0 hit 5 unbroken split jerks (make these challenging but very doable)

Saturday 5/30

1) Max Split Jerk- OR mix finish-up your gymnastics for the week plus a little extra

2) Clean Deadlift go as heavy as possible for 5 x 3- not TnG (no drops return to the ground- reset and keep your ass down)

3) We are going to partner/triple up and do something similar to regional team event 6 (w/o the cleans)-plan on doing GHDs and MU- need #s to finalize this

4) Again need #s for this but plan on a sled push massacre

Friday 5/30

1) 3 Position Snatch (Hi/hang/floor) x 8-10 sets- solely on feel, when it gets heavy stay there for the remaining sets

2) 2 second pause back squat x 3 x 7 -try and use a load slightly heavier than 5/13

3) "Glen"
For Time
30 Clean and Jerks (135/95)
1 mile run
10 rope climbs
1 mile run
100 burpees

Thursday 5/28

Rest or Make-up if you have missed

Wednesday 5/27

Much deserved day off tomorrow

1) Snatch Hi-Pulls 10-12 x 2 (drop and reset) Stay between 105-110% for all sets

2) Snatch DL 7 x 3 TnG try and go heavier than #1

3) Bulgarian Split Squats 3 x 10

4) For Time:
500m Row
15 Hang Power Cleans (185/125)
30 C2B
15 Hang Power Cleans (185/125)
500m Row

5) "Griff"
800m run
400m run backwards
800m run
400m run backwards

Tuesday 5/26

1) Max Hang Clean

2) Back off #1 about 10% and hit 2 reps every 90 seconds for 15 minutes

3) Push Press 5 x 5 not a max but they should be heavy across

4) "Rahoi"
12 min AMRAP
12 Box Jumps (24/20)
6 Thruster (95/65)
6 Bar farcing burpees

5) Run or row for 10 minutes at recovery pace

Monday 5/25

"Luke"

For Time:
400m Run
15 Clean and Jerks (155/105)
400m Run
30 TTB
400m Run
45 Wallballs (20/14)
400m Run
45 KBS (55/35)
400m Run
30 Ring Dips
400m Run
15 Lunges (155/105)
400m Run

Saturday 5/23

1) Power Clean quickly work to a heavy 6 rep TnG

2) Using the weight from above
4 Rounds
:20 L-Sit
5 Bar Muscle-ups
6 Power Cleans (ideally the majority will be TnG)

- rest 2 minutes between rounds


3) 31 minute AMRAP
5 rounds
8 OHS (95/65)
8 Pull-ups
80m run

5 rounds
8 Thrusters (95/65)
8 Lateral burpees over the bar
8 Box Jumps (24/20)

5 rounds
8 Power Cleans  (95/65)
8 Pistols (4/4)
8 Cal Row

Friday 5/22

1) Work up to a heavy 2 TnG Snatch reps to get an idea on what weight to start and finish at for #2

2) 2 TnG Snatch every :20 for 1 minute
rest 1 minute repeat 5x for a total of 6 rounds. Go on feel but try and increase load each round

3) Front Squat 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1- if you feel good go for a new 1RM if not hang around 90-95% for the singles
-Then back off to about 85% of heaviest lift and hit 4 x 3

Take your time on this piece

4) RDL 4 x 8 go heavy but tension on hamstrings

Thursday 5/21

Rough couple days ahead tomorrow will be alot of lifting, Saturday will be rough and Monday Hero.

If you need a day off today take it. If not use your judgement. You can hit the workout posted on our main site or go with these intervals.

1)
4 rounds
200m run
500m row
200m run
-all out sprint, rest 3 minutes between attempts

Wednesday 5/20

1) Snatch Pulls
 go on feel: 7-10 sets of 2-3 reps at or greater than 110%

2) "Nate"
20 Min AMRAP
2 Muscle-ups
4 HSPU
8 KBS (70/55)

3) 10-1
Close grip bench
DB hammer curls

Tuesday 5/19

1) 10RM Pause Back Squat (1 second count in the bottom)
-make sure you hit 3 sets of 10 reps with the last being a max effort. The weight isn't going to be crazy heavy here so really fight for a vertical torso on all reps

2) Bulgarian Split Squats 4 x 10 each leg

3) 10 Min AMRAP
40 Dubs
20 Wallballs (20/14)
20 Box jumps (24/20)

4) Banded Side steps 4 x 12'

Monday 5/18

You guys keep doing a great job with this keep it going two more weeks of this per week

50 Strict Deficit HSPU- Hands on 15s (if you need to start with 10s thats ok)
15 Strict Ring MU- (you may use a light band if needed) + 35 strict ring C2B
50 Weighted strict ring dips (25 of them pause 1 full second in the bottom)
50 Strict Pull-ups (start adding some weight)
4:00 L sit hold (any time under 15s doesnt count)

1) Open with a repeat of the fat loss challenge
1750m row
-begin each minute with 5 burpees over the rower. 2 foot takeoff

rest 5 minutes

2) Every :90 for 15 minutes
Clean + Hang Clean + Push Jerk + Split Jerk
- go on feel but try and start at a somewhat aggressive weight

3a) GHDSU 4 x 20
3b) RDL 4 x 12 light weight, make the hammys burn

Saturday 5/16

We will finish warming up with some gymnastics 

TTB, MU, HSPU etc.

1) Regional Team event 2

we will figure out the breakdown but it will be 3s

175 Snatches (75/55)

25 Rope climbs

115 Thrusters (115/75)

2) Regional Individual event 3

For Time:

1 mile run

50 OHS (135/95)

100 GHDSU (this will be a mixture of GHD and V-ups)

150 Double unders 

50 SDHP (135/95)

100 Box jump overs (24/20)

Friday 5/15

Lots of lifting today, let loads be dictated by how you feel

1) 2 TnG Snatch EMOM for 15 minutes

rest 5 minutes

2) Clean + 2 Jerks EMOM for 15 minutes

3) Snatch Grip Deadlift 10 x 2- no shrug go heavy (you may drop and reset)

4) Squat Jumps 4 x 3 (20% of back squat)

5) Row 4 x 500m
rest 1:1 try and hold a pace for the duration of this piece

Thursday 5/14

Make sure you spend some added time on mobility today after the long slow distance

1) Run at a sustainable pace for 35-40 minutes, if you can find some low hills (valley forge park?)

Wednesday 5/13

1) Power Snatch 2 TnG reps every :30 for 5 minutes. try and use around 75%

2) 2 second pause back squat try and repeat or surpass the load used on friday

3) 2013 regional individual event 4
For Time:
100 wallballs (20/14)
100 C2B
100 Alt Pistols
100 Alt DB snatch (70/50)

25 min cap

Tuesday 5/12

1) Split Jerk 8 x 2

2) Push Press 5 x 3

-1 and 2 get to a heavy 2/3 before the halfway point of the sets

3) For total burpee box jumps (24/20)
5 rounds
3 min AMRAP
400m run + BBJ in remaining time
-rest 2 mins between rounds

4) GHR 4 x 8

Monday 5/11

1) Clean: 2 sec pause below knee 2 sec pause above knee 2 sec pause in bottom 20-25 reps. Increase weight every 3-4 reps

2) Back Loaded Lunges 4 x 10

3) 15 Min AMRAP: Partner
20 Single KB Thrusters (55/35) 10L/10R
30 KB Snatch (55/35) 15L/15R

-partners must complete 50 double unders + 25 V-ups

Saturday 5/9

1a) Max out 3 hang Snatch once you miss
1b) Max out 2 hang snatch once you miss
1c) Max hang snatch

2) Snatch Pulls 7 x 2 >115%

3)
For Time:
15 Cal Row
20 OHS (95/65)

15 Cal Row
20 OHS
25 TTB

15 Cal Row
20 OHS
25 TTB
30 Burpees

15 Cal Row
20 OHS
25 TTB
30 Burpees
35 Thrusters (95/65)


4) 10-1
Close Grip Bench
DB Hammer Curls
- yeah budddddddaaaaaaaaayyyyyyy

5) weighted GHR 5 x 6 heavy

Friday 5/8

1) 2 Second Pause Back Squat x 3 work to a heavy 3 then hit 7 more sets

2) Nasty Girls
For Time:
3 Rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

3) Double tabata row for meters
:40 on :20 off
Damper at 10- try and do more pulling

Thursday 5/7

1) EMOM for 30 minutes
Min 1: 250m row
Min 2: 8 shoot throughs
Min 3: 16 V-ups
Min 4: 2 Legless rope climbs or 3-4 regular
Min 5: 150m run (75 forward 75 back)

Wednesday 5/6

1) Not for load: for consistency and efficiency
Snatch- 2 second pause below knee + 2 second pause above knee + 4 second pause in bottom
20 reps- around 65%

2) Snatch Balance 7 x 3 same weight across

3) For time:
1-2-3-4-5-6
Snatch (185/125)
30 Dubs to start each round

4) accumulate
Banded Side steps 30' each way
Banded face pulls 50 reps
Strict TTB 25 reps

Tuesday 5/5

1) Deficit deadlifts 4 reps (feet on 45 plate), 5-8 sets depending on how you feel. Focus on keeping back tight from the start, go as heavy as you can.

2) 20 min Partner AMRAP
5 wallballs (20/14) high target
5 Burpees
5 Box Jumps (30/24)
5 Pull-ups

3) GHDSU 3 x 25

Monday 5/4

You all have been doing a great job on the strict gymnastics over the last month

Starting this week get the following in per week. Just like before break it up however you want over the week.

50 Strict Deficit HSPU- Hands on 15s (if you need to start with 10s thats ok)
15 Strict Ring MU- (you may use a light band if needed) + 35 strict ring C2B
50 Weighted strict ring dips (25 of them pause 1 full second in the bottom)
50 Strict Pull-ups (start adding some weight)
4:00 L sit hold (any time under 15s doesnt count)

Today:

1) 2 second Pause Front Squats x 2 reps. Work up to a heavy 2 reps and stay there for another 8 sets

2) DB step-ups x 25 reps each leg. try and set it up to where your hips are below your knee on the ground, might need to go lighter

3) For Time:
100m run
20 Cleans (95/65)
200m Run
25 Cleans (95/65)
400 m Run
30 Cleans (95/65)

4a) Bent over row (95-115/65-75) 3 x 12
4b) Weighted GHR 3 x 8

Sunday 5/3

Bring your big boy/girl shoes

Alternate back and forth

Sled push 25 yards as heavy as possible (towards the back)

work up in plate increments, alternate up and back

Once you have established a max, work back down

Saturday 5/2

1) Power Snatch 7 x 3 at 70-75% last set ME reps

2) DB Squat snatch find a weight you can hit that is challenging for both arms then Alt for 20 reps

3) For Time:
Master Qualifier #3
2 Rounds
1000m row
50 Thrusters (65/45)
30 C2B

4) 7 minute ladder
2 KBS (70/55)
2 Burpee box jumps (24/20)
4 KBS (70/55)
4 BBJ
...