Daily Workout

Fitness

Wednesday, June 28th, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

10-12 minutes
A Hang power clean skill work
+
**maintain a steady controlled pace w/ properly broken up sets of the below.. think sustainability –

20 minute amrap
250m row
5 push ups
.5 mile AB
10 seated DB strict press
250m ski erg
15s. dip support hold
200m run

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15

Tuesday, June 27th, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A1 Back Squat x 4 reps x 3 sets @ 55×1 temp0, rest 30 sec.
A2 DB prone row @ 31×3 x 6-8 reps x 3, rest 30 sec.
A3 DB curls x 10 @ 2121 x 3, rest 60 sec.

Conditioning:
2 minutes on / 1 minute off x 7 rounds
20m goblet walking lunge steps
20 single unders
20 sec. on the ski erg

**you can adjust the pull ups to 5 CTB pull ups or 3 bar/ring MU

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2

Monday, June 26th, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A1 DB (one in each hand) single leg RDL x 8/side x 4, rest 60 seconds
A2 Single arm half kneeling db press x 12/side x 4, rest 60 seconds
A3 Hacksaws x 6-10×4, rest 60 seconds

Conditioning –
5 Dead lifts
20 ball slams or rope slams
60 sec. bike
rest 60

3 Dead lifts
20 ball slams
45 seconds bike
rest 60

1 Dead lift
20 ball slams
30 sec. bike

rest 2 minutes

1 Dead lift
20 ball slams
30 sec. bike
rest 60

3 Dead lifts
20 ball slams
45 sec. bike
rest 60

5 Dead lifts
20 ball slams
60 sec. bike

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15

Sunday, June 25th, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

Skill and drill -12-15 minutes
~Pic 2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.
or
~If you missed a strength session from Monday, Tuesday, Wednesday, or Friday you can also make that up in this section.

then

Teams of 2 must complete the following
20 rounds for time
30 sec. AB for calories
20 sec. box step ups
10 sec. rope slams

**P1 does 30 sec., then P2 20 sec. box jump overs, 24/20”, then P1 does 10sec. rope slam, then they switch roles each round

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15

Saturday, June 24th, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A1 Ez squat bar x 3 reps x 3 sets
A2 Gravitron or banded strict pull ups x 8-10 reps x 3 sets
+
Teams of 2 must complete the following
800m run
100 goblet squats
200m bear crawl as a team
300 jumpr rope singles (each)
800m run

**partition the reps anyway you want.. team must run together holding a band

Cool Down:
bench oh stretch x 30sec. x 2
wall stretch x 30sec. x 2
partner OH stretch x 30sec. x 2

Friday, June 23rd, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A1 Conventional Dead lift w/ 3 sec. lower for 2 singles x 5 sets
A2 Bench Press x 5 reps @ 5xx1 tempo x 5 sets
+
In front of a clock set for 12 minutes:
1 minute of plank hold
1 minute of DB hang power snatch (alternate every 5 reps)
2 minutes of plank hold (max accumulated time)
2 minutes of db hang power Snatch (alternate every 5 reps)
3 minutes of plank hold (max accumulated time)
3 minutes of ball slams

Cool Down
chest/pec stretch x 30sec. x 2
quad stretch x 30sec. x 2
calve stretch x 30sec. x 2

Thursday, June 22nd, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A1 Snatch Grip RDL x 8 x 4, rest 45 seconds
A2 OH support walk x 100′ / arm x 4, rest 45 sec.
A3 Trap 3 raise x 8/side x 4, rest 45 sec.
+
top of every 3 minutes for 7 sets
6 goblet walking lunge steps
200m sprint – increasing speed every 50m to 95-98% speed for last 50m
10 sec. rope slam

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15

Wednesday, June 21st, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A1 DB push press w/ 5 sec. lower x 4 reps x 4 sets
A2 Single leg dB hip thurster x 8-10x 4 sets

conditioning
teams of 2 – 20 rounds on the minute
100m sled sprint
30 sec. max calories on aB
10 burpees
**each is done AFaP
**while P1 is working P2 is holding double kb’s or heavy ball in front loaded position

minute 1 – P1 will do sled sprint while p2 holds in front
minute 2 – P2 will do sled sprint while p1 holds in front
minute 3 – P1 will do AB sprint while P2 holds in front
minute 4 – P2 will do AB sprint while p1 holds
minute 5 – both partners complete 10 burpees AFAP
x4 rounds

the objective is to have one person working every minute. Both partners rest when the working partner finishes.

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15

Tuesday, June 20th, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A1 Back rack split stance squat @ 3xx1 tempo x 5/side x 3
A2 Supinated BB bent over row x 5×3 @ 10% more weight then last week, rest 30 sec.
A3 Upright banded horizontal rows x 12-15 x 3

1 minute on / 1 minute off
5-10 sec. static chin over ring hold
30 sec. kb or Db hang squat clean
amrap jump ropes in rest of time
x7-10 sets

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2

Monday, June 19th, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A1 DB (one in each hand) single leg RDL x 6/side x 5
A2 Single arm half kneeling db press x 10/side x 5
**right after the db press do a 10-20 sec. plank hold (weighted if you can)

Top of every 3 minutes x 6 sets
30 sec. russain kb swing
90 sec. max calorie row/ AB / ski erg

**look to rotate through the machine each set and compare calories each round

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15