Daily Workout

Performance

Saturday, April 21st, 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)
+
7 minutes of movement prep

then

A1. Good Morning x 8-10 x 3 **add 5% from last week
A2. Barbell strict press x 8-10×3 *add 5% from last week
A3. Single arm farmers walk x 50’/side x 3 – compare to last week
+
Teams of 2:
3 rounds
800m run – together
300’ sandbag carry @ 150/100# – switching every 50′

Friday, April 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)
+
7 minutes of movement prep

then

A1. Front Squat @ 5xx1  x 4×3 @ same weight from last week
A2. DB bent over row @ 3030 x 10/side x 3 – same weight as last week
A3. Powell raise x 10/side x 3
+
For time:
5 rounds for time:
10 DB front squats @ 50/35#
20 ball slams, 30/20#

Finisher:
50’ seal walk x 5 rounds

Thursday, April 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)
+
7 minutes of movement prep

then

A1. Push Press – looking to operate @ 65-70% of last weeks Jerk heavy single for 2-3×4
A2. Supinate Bb inverted row @ 2020 x 6-8x 4
A3. Farmers carry x 50’ x 4
A4. Lateral banded steps x 15/side x 4
+
2 minutes on / 2 minutes off x 5 rounds
1 LL rope climb or 2 rope climbs w/ leg’s
10/6 cal on ski erg
Amrap push ups

**can scale up to ring push ups, dips or HSPU

Wednesday, April 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)
+
7 minutes of movement prep

then

A.  Clean from pause 2” off ground and pause in catch for 3 sec.;  building from an empty barbell over 15 minutes 
+
In front of a clock for 15 minutes
7 minute amrap 
12 box jumps, 24/20″
9 CTB pull ups
6 T2B

Then @ minute 10:00 -15:00
Amrap wall balls, 20/14# not exceeding 100 reps – if you hit this then rest

Tuesday, April 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)
+
7 minutes of movement prep

then

A1. Sumo Dead lift; work up to a good double over 4 sets w/ perfect form and good speed on the lift
(Warm up; 50, 60, 70, then start first double @ 75%).. these lifts have a 10sec. Rest bt. Singles on attempts
A2. DB bench press; 4 sets to find a 10 RM
+
Top of every 3 minutes for 7 sets 
200m run or 250m row (goal is 45-60 sec. for completion on both)
10 burpees

Finisher:
Side plank hold x :20 per side x 4 sets

Monday, April 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)
+
7 minutes of movement prep

then

A1. Back Squat @ 4xx1 tempo @ 80% for 1-2 reps x 5 sets
A2. Weighted chin up – 2 RM over 5 sets or max reps bodyweight x 5 sets
+
15 minute armap
15/10 cal on aB
100’ walking lunge
50 double unders

Sunday, April 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)
+
7 minutes of movement prep

Teams of 2
“Cindy”
5 pull ups
10 push ups
15 squats

**this will go in a follow the later format
**P1 does 5 pull ups, tag, then P2.  P1 then does 10 push ups, tags, and P2 does 10 push ups etc…

Saturday, April 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)
+
7 minutes of movement prep

A1. Good Morning x 8-10 x 3
A2. Barbell strict press x 8-10×3
A3. Single arm farmers walk x 50’/side x 3
+
Teams of 2:
6 rounds for time
400m run
15 hang power clean to OH, 95/65

**teams must run together, then break up the C&J in sets of 3 @ a time
**can scale up to 135/95 with good overhead form

Friday, April 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)
+
7 minutes of movement prep

A1. Front Squat @ 5xx1 for 3×3 – add 5% more then last week
A2. DB row @ 3020 for 8/side x 3 – same weight as last week
A3. Powell raise x 8/side x 3
+
14 minutes 
4 wall balls, 20/14#
10 shuttle runs – 50’ out and back
8 wall balls, 20/14#
10 T2B

**look to operate @ a 20minute tester pace

Thursday, April 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)
+
7 minutes of movement prep

A. Split Jerk work – heavy singles from rack w/ perfect form – in 8-10 minutes
B1 Barbell inverted rows x 10-12 side x 2 – ft. Elevated or add weight if you hit all reps/sets last week
B3. DB kickbacks x 10/sidex2
B2. KB windmill x 5/side x 2
+
3 rounds
2 minute amrap cal ski erg
1 minute rest
2 minute amrap cal row
1 minute rest
2 minute amrap cal bike

*track cals in each round