Daily Workout

Performance

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 Clean lift off (1) + Hang Power Clean (1) – building over 7-10 sets within the time limit
+
**maintain a steady controlled pace w/ properly broken up sets of the below.. think sustainability –

1K row
60 push ups
2 mile AB
40 dips
1K ski erg
20 SHSPU or 10 wall walks
800m 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 @ 80% **first rep is 55×1 temp0, reps 2-4 are controlled speed, rest 30 sec.
A2 DB prone row @ 31×3 x 6-8 reps x 3, rest 30 sec.
A3 Single arm heavy farmers walk x 50feet per arm x 3, rest 60 sec.

Conditioning:
2 minutes on / 1 minute off x 7 rounds
20m goblet walking lunge steps
10 double unders
5 pull ups

**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 45 seconds
A2 Single arm half kneeling db press x 12/side x 4, rest 20 seconds
A3 Seal walk x 10m x 4 **slow and deliberate here, rest 90 seconds

Conditioning –
5 Dead lifts
20 ball slams or rope slams
200m sprint (50m out and back x4)
rest 90 seconds

3 Dead lifts **add 5%
20 ball slams
100m sprint (50m out and back x3)
rest 90 seconds

1 Dead lift **add 5%
20 ball slams
50m sprint (50m out and back x4)

rest 2 minutes

1 Dead lift @ same weight
20 ball slams
50m sprint
rest 60

3 Dead lifts @ 5% lighter
20 ball slams
150m sprint
rest 60

5 Dead lifts @ starting weight
20 ball slams
200m sprint

**keep the ball slams and runs intense –

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
10 rounds for time
10/7 calories on the ski erg
15 box jump overs, 24/20”
10 pull ups

**P1 does 10/7 cal on the ski erg, then P2 10 box jump overs, 24/20”, then P1 does 10 pull ups, then P2 does the ski erg, P1 does the box jump overs, P2 does the pull ups, etc.. for 10 total 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

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

A Front Squat 1+3 @ 75% where first rep is @ 55×1 tempo and next 2 reps are dynamic x 3 sets
**after each set do pull up drop sets (2-3 weighted pull ups into 8-10 inverted rows or 5-7 supinated chin ups)
+
Teams of 2 must complete the following
800m run
100 goblet squats @ 35/24# in each hand as a team (while partner holds chin over rings)
200m bear crawl as a team (while partner holds in ring support / or ring plank)
300 double unders as a team (while partner holds bottom position of a squat)
800m run

**partition the reps anyway you want.. team must run together holding a band
**try to scale up the goblet squats to 55/35# in each hand

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 @ 80% 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 K2E
1 minute of 50/35-lb. dumbbell power snatches
2 minutes of K2E
2 minutes of 50/35-lb. dumbbell power snatches
3 minutes of K2E
3 minutes of 50/35-lb. dumbbell power snatches

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

A Snatch work – skill or building over 12 minutes.. for those who hit this more.. look to get 6-8 reps in @ 80-85%
+
top of every 3 minutes for 7 sets
3 tough FS taken from rack
200m sprint – increasing speed every 50m to 95-98% speed for last 50m
1 rope climb

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

A Push Jerk; 2 reps OtM x 10 minutes building from light weight up to around 80% for last 3 sets

conditioning
teams of 2 – 20 rounds on the minute
100m sled sprint (1/0) platees
12/8 calories on aB or 200m run
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 Squat x 3 reps x 3 sets @ 75-80% **first rep is 55×1 temp, reps 2-3 are controlled speed, rest 30 sec.
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
3 Cleans @ 70%
6 CTB pull ups
amrap double unders
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. ring or p-bar support hold (weighted if you can)

Top of every 3 minutes x 6 sets
5 TnG Hang power snatch **building from last week’s weight by 5-10% depending on ability
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