Daily Workout

Performance

Saturday, January 20th, 2018

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. RDL x 8×4
A2. DB Single arm push press x 6-8/side @ 20×2 x 4
A3. Plank rotations x :30x 4
+
20 rounds
5 push press, 135/95
5 burpee cTB pull ups

**alterante every round
**P1 does 5/5 then P2 does 5/5 for 10 rounds each

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

Friday, January 19th, 2018

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 box step ups (angled) x 7/side x 3
A2. Double kb row x 10×3
A3. Bottoms up KB windmill x 3-5/side x 3
+
20 minutes
20 cal row
50’ KB OH walking lunge @ 35/24# – right arm
20 russain kb swings, 35/24#
50’ KB OH walking lunge @ 35/24# – left arm

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

Thursday, January 18th, 2018

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. Hang Power Snatch – 8 minutes of skill work
B1. DB alternating SA bench press x 6-8/side x 3
B2. Rear delt flies x 8-10×3
+
Minute 0-7:00
Teams of 2 – each person must complete 8/5 calories on the bike AFAP x 5 rounds

Minute 10:00 – 16:00 (individual)
3 DB hang squat cleans, 50/35# per hand
3 dB thrusters, 50/35# per hand

Minute 19:00 – 25:00
Teams of 2 – each person must complete 8/5 calories on the bike AFAP x 5 rounds each

Cool Down
90/90 stretch
wall stretch
Low back ext.

Wednesday, January 17th, 2018

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. Clean and Jerk – 12-15 minutes of work
+
“House Party”
15 minute amrap
9 T2B
30 wall balls, 20/14#
55 double unders

Cool Down
90/90 stretch
wall stretch
Low back ext.

Tuesday, January 16th, 2018

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 Single leg RDL x 8/side x 3 **same weight as last week
A2. Seated DB alternating z-press @ 2020 x 8/sidex3
A3. Heavy front rack KB walk x 50’ per side x 3
+
From minute 0:00 – 10:00
Top of every minute for 10 minutes
4 HPC
4 burpees over the barbell

From minute 12:00 – 20:00
Top of every 2 minutes for 4 rounds
:30 sprint on aB for max calories

Monday, January 15th, 2018

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; 70% x 5×4 – no tempo
A2. DB lat pull overs x 10×4 @ 2020 tempo
+
“Lawless”
5 minute amrap
pull ups x 3
Double kb front rack squats x 6, 35/24# per hand
Calorie row x 9
~rest 3 minutes
X3

**can scale up to CTB pull ups or bar MU or 3 ring MU
**can use 55/35# per hand for the squats

Sunday, January 14th, 2018

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.

Teams of 2:
Complete for time:
2K row
1 mile run
2K row

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, January 13th, 2018

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. Dead lift; 80×1.1.1 x 3 (R. 10, R.60)
A2. Tall kneeling DB SA deep press x 8/side x3, drop set to
A3. Banded bent over rows x 15×3
+
20 rounds for time:
100m row
5 kb DL, 70/55# per hand
50’ farmers walk w/ 70/55# kb per hand

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

Friday, January 12th, 2018

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. BB back rack front Foot Elevated split squat x 5/side x 4 **add 10%
A2. Strict weighted pull up cluster; 2.2.2 x 4
A3. TGU roll up x 5/side x 4
+
1 minute on / 1 minute off for 10 rounds:
5/3 cal on aB
14 wall balls, 20/14#
Am rap CTB pull ups

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

Thursday, January 11th, 2018

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. Narrow Stance Sumo Dead lift; 70-75 for 4 singles x 3 sets
A2. DB incline bench press x 8-10×3 *add 5% from last week, rest 10sec.
A3. Ball triangle push ups x (-2) am rap x 3
+
4 minute amrap
8 kb swings, 55/35#
6 K2E
4 box jumps, 24/20”
Rest 2 minutes
3 rounds

Cool Down
90/90 stretch
wall stretch
Low back ext.