Daily Workout

Performance

Monday, August 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. Wide Grip Dead lift w/ pause @ knee for 2 sec. then stand tall x 5 reps x 3 sets **3 sec. lower and pause for a good positioning reset
A2. DB seated (z-press) x 7-9 reps @ 3 sec. lower x 3 sets
+
10 minute EmOM
Minute 1 – 2-4 Hang Power Clean @ 5-10% heavier across the board from last week
Minute 2 – 20 sec. of max effort lateral burpees over the bar

Rest 2:30

Top of every 2 minutes
200m run @ 90% effort
X5 rounds

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, August 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

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 two
10x200m sprints (switch each set)
10x250m rows (switch each set)
10×10 pull ups (switch each set of 10)

**for today’s workout
~if you didn’t train Saturday you can switch the row’s for 20×10 wall balls, switching after each set of 10 reps
~you can scale the pull ups to CTB pull ups or muscle ups (10×3-5 reps)

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, August 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 Back Squat; 10 reps @ 65%, 8 reps @ 70%, 6 reps @ 75%, 4 reps @ 80%, rest 30sec.
A2 Double DB row x 6-8×4, rest 30sec.
A3 curls x 6-8×4 @ 2121, rest 30sec.
+
Teams of 2:
200 wall balls
200 kb swings, 55/35

**break up the reps any way you see want

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

Friday, August 18th, 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 DL Cluster; 2.2.2 x 3 @ 80% w/ controlled lower each time
A2 Rear delt flies x 7-9×3, rest 10 sec.
A3 ball push ups x 7-9×3, rest 60 sec.
+
15 minute amrap
buy in is 50/40 cal row or
4 Push Press @ 115/75
8 K2E (scale up to T2B)
4 lateral burpees over the bar

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

Thursday, August 17th, 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

A BTN Sn grip push jerk + OHSQ – building OtM x 10 minutes
B1 Weighted back ext. x 10-12, rest 30 sec.
B2 BB inverted rows (-2)failure, rest 30 sec.
B3. Handstand holds x 20-30sec., rest 30 sec.
B4 Powell raise x 8-10/side, rest 30 sec.
+
12-15 minutes – steady smooth effort here, low stress
40 double unders
20m farmers walk, 70/55# per hand
10m dB bear crawl, 50/35#

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, August 16th, 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

Top of every 4 minutes
10 DL @ 60-65% **form focus here
400m run @ 90% effort
x3 rounds

rest 3 minutes

top of every 4 minutes
10 DB hammer bench
500m row @ 90% effort
x3 rounds

rest 3 minutes

top of every 3 minutes x 4 rounds
60 sec. heavy front loaded hold
50m resistant sprint (sled or bands)

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, August 15th, 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 Double kb front rack bulgarian split squat x 7-9/side x 5, rest 30
A2 Strict Chin ups @ 31×1; 5-10 reps x 5, rest 30
A3 trap 3 raise x 5/side x 5, rest 30 sec.
+
2 minutes on
1 rope climb
15/10 cal on AB
am rap double kb front squats @ 35/24# per hand
2 minutes off
x5 rounds

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

Monday, August 14th, 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 Wide grip rDL x 7-9×4
A2 DB push press w/ 4 sec. lower x 5-7×4 (5% more then last week)
+
~in front of a 20 minute clock~
8 minute EMOM
minute 1 = 3 TnG Hang power cleans *goal is 70-75% of 1 Rm or build 5-10% from last week
minute 2 = 20 sec. max effort rope slams

rest till the 10 minute mark

10 minutes
10/6 dips
10/6 push ups
10 sec. hanging knee raise or L-sit
100m 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

Sunday, August 13th, 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

“Werk”
Teams of two
10 minute max distance row – switching every 250m
10 minute max distance Sled push (switching every 50m – partner must do farmers walk while sled is being pushed)
10 minute max cal on aB – switching every 30 sec.

**weight on the sled is a tough weight but one you can push at a steady effort for 50m

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, August 12th, 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; 10 reps @ 60%, 8 reps @ 65%, 6 reps @ 70%, 4 reps @ 75%, rest 30 sec.
A2 Double DB row x 6-8×4, rest 10 sec.
A3 curls x 6-8×4 @ 2121, rest 30 sec.
+
Teams of two
200m sled push @ 3/1 plates on top – alternating every 50m
then
30 rounds of “Cindy” – alternating every round
then
200m sled drag @ 3/1 plates on top – alternating every 50m

**For those who are ninja’s @ “cindy” scale up to 40 total rounds

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