Daily Workout

Performance

Thursday, April 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

A BTN Sn grip push press + OHSQ (2+1) – OTM x 8-10 minutes
+
3 rounds – look to keep the same times each round and holding 80-85% effort
10 kb DL, 70/55# per hand
15 no push up burpees over the erg
20 cal AB
25 air squats
30 cal row
rest 2 minutes after each round

**switch order each time
**if you have time go for 4-5 rounds here

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, April 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 TGU x 3/side @ tough weight x 3 sets
A2 Weighted Back Ext. x 8-10×3 @ 4XX4
A3 Seated High Box jump (un loaded before the jump)
+
4 minute amrap
50’ farmers walk
1 rope climb

~rest 2 minutes

4 minute amrap
4 HPC, 95/65
8 ring push ups

~rest 2 minutes

4 minute amrp
50’ reverse sled drag
8 DB power Sn; 50/35# (4/side)

~rest 2 minutes

4 minute am rap
4 DB strict press – choose weight
12 no push up burpee box jumps, 20/15″

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, April 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

A1 DB Bulgarian split squat x 6/side x 4
A2 Neutral Grip Chin up (weighted) @ 5xx2 (deep chest) x 4
A3 DB OH carry x 50’ per arm x 4
+
5 minute amrap of:
burpee pull ups – can move up to CtB or muscle ups

4 minute amrap of:
wall ball, 20/14

3 minute amrap of:
calories on AB

2 minute amrap of:
wall ball

1 minute amrap of:
burpee pull ups

**there is no rest between amraps.

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

Monday, April 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

Monday
A1 Sumo Dead lift; 50×3, 60×3, 70×3 (3)
A2 Weighted dips @ 41X1 x 3-5 reps x 5 sets
+
For time
21 SDHP, 115/80
1500m row
~rest 120 sec.~
15 SDHP, 115/80
1K row
~rest 90 sec.~
9 SDHP, 115/80
7500m 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

Sunday, April 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

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
Team Cindy
20 minute amrap of
5 pull ups
10 push ups
15 squats

alternating every 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, April 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 Dead lift; 50×2, 60×2, 70×1, 80×1, 90×1, then test from here with perfect back positioning
+
Teams of 2
6 rounds
800m run
30 hPC, 115/80

~The run can be broken up any way you want (8×100’s alternating, 4×200’s alternating, 2×400’s alternating)
~break up the reps any way you want on the hang power clean.

Finisher for those who have time
A1 bench press @ 4xx1 x 4 reps x 4 sets, rest 10 sec.
A2 ballistic push ups x 8-10×4 sets, rest 2 minutes

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

Friday, April 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 Front Squat; work up to a tough triple in 8 minutes
B1 Chest supported Row @ 5XX3 x 4 reps x 3 sets, rest 20 sec.
B2 Single arm OH carry x 30’ per side x 3 sets, rest 40 sec.
+
“table top”
For time:
1500m row
30 thrusters, 95/65
1000k row
20 thrusters, 95/65
500m row
10 thrusters, 95/65

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

Thursday, April 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

A Snatch pull (slow) + Snatch (or power) x 12-15 minutes
+
5 rounds
20 kb swings, 55/35#
20m seal walk
20 HR push ups

**stay strict on the push up.. no rolling up or down

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, April 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 Double DB single leg RDL x 5/side x 3
A2 DB reverse lunge slide x 5/side x 3
A3 TGU x 5/side x 3
+
minute 0 – 12:00
1 mile run TT
minute 12:00 -20:00
10 pull ups
10 ball slams, 30/20#
10 box jumps, 24/20″

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, April 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 Power Clean; 50×2, 60×2, 70×1, 80×1, 90×1, then test
A2 Push Press; tough single w/out over arching your back
B 500m TT row

rest 5-7 minutes

7 minute amrap
5 t2B
10 hang power snatch; 75/55
200m shuttle run (50m out and back x4)

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