Daily Workout

Competition

Tuesday, June 28th, 2016

“Victory favors neither the righteous nor the wicked; only the prepared”

Each training session:
5 minutes of aerobic work
+
theraband sequence
then get into range of motion work, activation work, movement specifiic work> Think RAM.. this should be consistent and detailed for each athlete.

Range of motion work should consist of
wedge board or banded distracts for ankles
t-spine ext. rot., side lyin t-drills, foam roll for back and lats
pigeon pose, lizard pose and hip abduction for hips and glutes

Activation work could consist of
We have specific activation and mobility videos on the competitors group. Everyone is to follow these videos for shoulders and upper back and hips. We also have specific ones to bt. between the barbell work that you all should be focusing on

Movement Prep
then start warm up specifics based around the day

Level 1
plyometric work
single leg lateral hurdle jumps x 10×3
d-ball broad jumps x 3 + OH throw x 1 x 3 sets

A BN Sn grip strict press w/ 2 sec. lockout x 5×4
B FS + Jerk; 50×3+2, 60×3+2, 70×3+280×3+2
C Snatch lift off; 80×3, 90×3, 100×2(2), 110×2(2)
D Bench Press x 5×3

conditioning
10 sec. hill or resistant sprint
rest 110 sec.
x7

Level 2
plyometric work
double to single leg lateral jumps x 5/side x 3
single leg depth jumps x 2/side x 3
DB OH throw x 8

A Snatch off blocks; 50×3, 60×3, 70×3(2), 80×3(2)
B 3 sec. PC + Push Jerk; 50×2, 60×2, 70×2(2) 80×2
C BB front rack bulgarain split squat x 5/side x 3 sets
D Bench Press x 5×3

Power Work:
15/12 cal on AB
rest time = 2x work time
x12 rounds

Monday, June 27th, 2016

Level 1
A No contact Muscle Snatch x 5×5
B PC + FS + Jerk; 50×2, 60×2, 70×2, 80×2(4)
C BS; 80 @ 4xx1x3x5

conditioning
OTM x 8 minutes
odd = 100m 150/100# sandbag run
even = CTB pull up cluster; 5.5.5 – w/ perfect form
+
4 rounds
15 S2OH, 95/65
15 Box jumps, 24/20″
15 T2B
rest 60 sec. bt. rounds

Level 2

A No foot movement Sn balance + OHSQ (55×1) x 2+2 x 5 sets
B Snatch; 50×3, 60×3, 70×3(2), 80×2(4)
C FS + Jerk; 50×3+2, 60×3+2, 70×3+2(2), 80×3+2(2)
D FS; 85×3(3)

conditioning
15 PC 185/125
15 bar MU
rest = work
12 PC 185/125
12 bar MU
rest = work
9 PC 185/125
9 bar MU

Sunday, June 26th, 2016

Teams of 2
10 rounds for time
10m double kb front rack walking lunge
10 pull ups
20 air squats

can sub in CT pull ups or 3-5 MU for the pull ups

Saturday, June 25th, 2016

Level 1
A Pressing Snatch balance + OHSQ; 4+4 x 5
B Clean pull + hold in shrug and 5 sec. lower; 50×3, 60×3, 70×3, 80×3, 90×3, 100×3, 110×3
C Bulgarian split squat x 5/side x 3
+
25 minutes
200m sled push
200m sandbag carry
200m farmers walk
200m row

Level 2
A Snatch DL; 70×3, 80×3, 90×3, 100×3, 110×3, 120×3
B Jerk; 50×2, 60×2, 70×2(3), 80×2
C banded good mornings x 20×3
D weighted lateral squats x 5/side x 2

2 rounds
1 mile rune @ 80% of AT
400m prowler push
100ft. uneven carry
100ft. handstand walk

Friday, June 24th, 2016

Each training session:
5 minutes of aerobic work
+
theraband sequence
then get into range of motion work, activation work, movement specifiic work> Think RAM.. this should be consistent and detailed for each athlete.

Range of motion work should consist of
wedge board or banded distracts for ankles
t-spine ext. rot., side lyin t-drills, foam roll for back and lats
pigeon pose, lizard pose and hip abduction for hips and glutes

Activation work could consist of
We have specific activation and mobility videos on the competitors group. Everyone is to follow these videos for shoulders and upper back and hips. We also have specific ones to bt. between the barbell work that you all should be focusing on

Movement Prep
then start warm up specifics based around the day

Level 2 athletes

week 1(8) new phase in the current training block

Gymnastics
A kip swing x 10×3
B kip swing pull to hips x 5×3
C EmOM
minute 1 = 3-5 strict HSPU
minute 2 = 1-2 uprises – or pull as high as you can
minute 3 = 3-5 kipping HSPU – deficit
minute 4 = 2 bar pull overs

D freestanding HSPU use spotter – 20 sec. x 2 — little handmovement
E L-sit cluster; 5-7 x 3 clusters x 3 sets

Barbell
A clean; 50×3, 60×3, 70×3, 80×3(3)
B BS; 80×3(5)
C1 Sn Grip strict press x 8×3
C2 dB box jumps x 3×5

skill work
CTB efficiency work – total 30-45 reps.. focus on body positioning and technique. Break this up as you want and have video

conditioning
7 rounds
1 legles rope climb
5 d-ball , 150/100
35 air squats

Level 1 athletes

Gymnatsics
A1 Weighted pull ups x 5×5
A2 tripod hSPU -wall or off box x 6-8 reps x 5
B1 maltese push ups x 7-8×3
B2 feet elevated ring row x 7-8×3
C shoulder shifts off box x 5/side x 3

Barbell
A Push Jerk + SplitJerk; 50×2, 60×2, 70×2(3), 80×2(3)
B FS; 70×2(2), 80×3(2), 85×2(2)
C 3 sec. Clean DL (3 sec. to top of knee) + Clean; 70×2(2), 80×2(2)
D RDL x 6×33

Workout
3 rounds
22 kb thrusters, 35/24# per hand
22 pull ups
22 ball slams, 30/20#
rest 90 sec. after each round

Thursday, June 23rd, 2016

level 1 and level 2 Athletes

“Victor favors neither the righteous nor the wicked; only the prepared”

A.
Active Recovery preparation for the weekend:
Look to get 40-60 minutes of active recovery done today. Preferable methods are the Assault bike or Airdyne for an easy ride. Next option is an easy swim for 30-40 minutes. From there go to the rower, but look to get up and walk around every 3 minutes for 1-2 minutes to stay off the excessive flexion and extension.
B.
Mobility and Maintenance
Spend 40-60 minutes working on self restoration. The key areas for a lot of us are the upper back and ankles. So, spend 30-40 minutes on those parts and then work everything in between. Or see a specialist for 60 minutes today.
C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….
D.
Nutrition Preparation
* Look to prepare all your foods for this upcoming week. Make sure everything is lined up to allow for full effort and full recovery.
E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends and family

Wednesday, June 22nd, 2016

“Victory favors neither the righteous nor the wicked; only the prepared”

Each training session:
5 minutes of aerobic work
+
theraband sequence
then get into range of motion work, activation work, movement specifiic work> Think RAM.. this should be consistent and detailed for each athlete.

Range of motion work should consist of
wedge board or banded distracts for ankles
t-spine ext. rot., side lyin t-drills, foam roll for back and lats
pigeon pose, lizard pose and hip abduction for hips and glutes

Activation work could consist of
We have specific activation and mobility videos on the competitors group. Everyone is to follow these videos for shoulders and upper back and hips. We also have specific ones to bt. between the barbell work that you all should be focusing on

Movement Prep
then start warm up specifics based around the day

Level 2 athletes

week 1(8) new phase in the current training block

A Strict MU x 1-2 reps EMOMx 6 minutes
B1 Neutral grip pull up @ 3X35 x 3 reps x 3 sets
B2 Negative weighted dip x 5XX1 x 3 reps x 3 sets
C1 L-sit rope climb x 1 rep x 3 sets **with slow lower
C2 Weight vest palette handstand hold x 20 sec. x 3
C3 stall bar T2B x 3-5 x 3

A1 dB cuban press x 8/side x 3
A2 Single leg RDL x 8/side x 3
+
3 rounds
100ft. yoke walk
100ft. hand over hand drag
rotational throws x 10/side

30’s
straight leg kipping t2B
ring push ups
kipping HSPU
rest time = work time
30’s
cal row
HSPU – strict
PC, 135/95
rest time = work time
30’s
lateral box jump overs, 30/24″
handtand walk (3x and unbroken)
strict ring dips

Level 1 athletes

A1 Banded CTB hold + 1/4 pull ups x 5 sec. x 2-3 x 3 sets
A2 weight vest box HSPU @ 3 reps w/ hold 1” off ground x 3 sets
B1 support walk x 3 x 3
B2 kip swing to hips x 5 x 3
C1 hollow ups x 15 x2
C2 ARch ups x 15×2
C3 side plank hold x 10sec/side x 2

Strength Work:
4 rounds of the below
Yoke OH support walk x 100ft
Bear crawl sled drag x 100ft
sled push x 100ft
deficit push ups x 8-10

conditioning
15 minutes
50 air squats
40 HPC, 75/55
30 double unders

Tuesday, June 21st, 2016

“Victory favors neither the righteous nor the wicked; only the prepared”

Each training session:
5 minutes of aerobic work
+
theraband sequence
then get into range of motion work, activation work, movement specifiic work> Think RAM.. this should be consistent and detailed for each athlete.

Range of motion work should consist of
wedge board or banded distracts for ankles
t-spine ext. rot., side lyin t-drills, foam roll for back and lats
pigeon pose, lizard pose and hip abduction for hips and glutes

Activation work could consist of
We have specific activation and mobility videos on the competitors group. Everyone is to follow these videos for shoulders and upper back and hips. We also have specific ones to bt. between the barbell work that you all should be focusing on

Movement Prep
then start warm up specifics based around the day

Level 2 athletes

week 1(8) new phase in the current training block

plyometric work
double to single leg lateral jumps x 5/side x 3
single leg depth jumps x 2/side x 3
DB OH throw x 8

A Snatch off blocks; 50×3, 60×3, 70×3(2), 80×3
B 3 sec. PC + Push Jerk; 50×2, 60×2(2), 70×2(2) 80×2
C BB front rack bulgarain split squat x 5/side x 3 sets
D Bench Press x 5×3

Power Work:
hill, sled or band sprints
15 sec.
rest 1:45-2:15
x8

PM
40 minute run @ 65-70% of max hR

Level 1 athletes

plyometric work
single leg lateral hurdle jumps x 10×3
d-ball broad jumps x 3 + OH throw x 1 x 3 sets

A BN Sn grip strict press w/ 2 sec. lockout x 8×3
B FS + Jerk; 50×3+2, 60×3+2, 70×3+2(3)
C Snatch lift off; 80×3, 90×3, 100×2(3) w/ pause @ knee
D Bench Press x 5×3

PM
60 minute steady bike or run

Monday, June 20th, 2016

“Victory favors neither the righteous nor the wicked; only the prepared”

Each training session:
5 minutes of aerobic work
+
theraband sequence
then get into range of motion work, activation work, movement specifiic work> Think RAM.. this should be consistent and detailed for each athlete.

Range of motion work should consist of
wedge board or banded distracts for ankles
t-spine ext. rot., side lyin t-drills, foam roll for back and lats
pigeon pose, lizard pose and hip abduction for hips and glutes

Activation work could consist of
We have specific activation and mobility videos on the competitors group. Everyone is to follow these videos for shoulders and upper back and hips. We also have specific ones to bt. between the barbell work that you all should be focusing on

Movement Prep
then start warm up specifics based around the day

Level 2 athletes

week 1(8) new phase in the current training block

gymnastics
A 3 kip swings + 2 MU + 5 sec. catch hold + 5 sec. support hold + 10 sec. negative MU x 5 sets

B Deficit HSPU @ 5 sec. w/ 3-5 sec. hold @ parallel then controlled out of it x 10 reps

C Handstand walk x 50ft. w/ 10sec. hold every 15 ft. (use spotter) x 3 sets

D Iceream makers x 3-5 x 3 sets

E arch hold x 35 sec. x 3 sets

Barbell
A No foot movement Sn Balance + OHSQ (55×1) x2+1×5 sets @ 50/60/70/80% of snatch
B Snatch; 50×3, 60×3, 70×3(2), 80×3(2)
C FS + Jerk; 50×3+2, 60×3+2, 70×3+2, 80×3+2(2)
D FS; 85×2(3)

Conditioning
100ft. sandbag walk @150/100# (hold @ chest)
3 bar MU
3 BS @225/155 – taken from the floor
45 double unders
x10 minutes

Level 1 athletes

gymnastics
A Ring pul up x5x4 w/ 5 sec. lower
A2 Negative dip @ 10 sec. x 4 sets (weighted)
B1 Kip swing x 7×3
B2 Belly to wall hold x 40 sec. x 3

A No contact muscle Sn x5x5
B PC + FS + Jerk; 50×2, 60×2, 70×2(3) 80×2(2)
C BS @ 80% @ 4xx1 x 2×5

Conditioning
OTM x 15 minutes
2 cleans @ 60-65% + 1 rope climb

rest as needed

2 rounds
25 t2B
25 push ups

Sunday, June 19th, 2016

level 1 and level 2 Athletes

“Victor favors neither the righteous nor the wicked; only the prepared”

A.
Active Recovery preparation for the weekend:
Look to get 40-60 minutes of active recovery done today. Preferable methods are the Assault bike or Airdyne for an easy ride. Next option is an easy swim for 30-40 minutes. From there go to the rower, but look to get up and walk around every 3 minutes for 1-2 minutes to stay off the excessive flexion and extension.
B.
Mobility and Maintenance
Spend 40-60 minutes working on self restoration. The key areas for a lot of us are the upper back and ankles. So, spend 30-40 minutes on those parts and then work everything in between. Or see a specialist for 60 minutes today.
C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….
D.
Nutrition Preparation
* Look to prepare all your foods for this upcoming week. Make sure everything is lined up to allow for full effort and full recovery.
E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends and family