Daily Workout

Performance

Thursday, March 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

A1 Bench Press x 7-9 reps x 3, rest 20 sec.
A2 Ball push ups @ 5XXX tempo x 5-7 reps x 3, rest 40 sec.
A3 weighted plank x 40 sec. x 3, rest 40 sec.
+
teams of 2
8 minute amrap
30ft. heavy sled push
60ft. bear crawl
~rest 2 minutes
6 minute amrap
10/8 cal on aB
20m front rack carry
~rest 2 minutes
4 minute amrap
5 DB hang power cleans
10m seal walk

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, March 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

OTM x 10
1 = 1 Snatch – building from last week
2 = 5 pulls on rower @ max effort (5 sec. rolling)

~rest 2 minutes

OTM x 8
1 = front loaded box step up x 20 sec. (alternating legs)
2 = Plank rows x 20sec.

~rest 2 minutes

OTM x 6
1 = Burpee ball slam x 30sec.
2 = kb squat clean x 30sec.

~rest 5 minutes

3 rounds for time
15/12 cal on AB
15 kb swings, 70/55#

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, March 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 Clean Grip RDL to top of knee @ 42×1 tempo x 6-8 reps x 3, rest 20 sec.
A2 DB hip thrusters x 15 x 3, rest 40 sec.
A3 Weighted dip x 3-5×3, rest 60 sec.
+
“Churn and Burn”
top of every 3 minutes
5 dL @ 65% of max
10 burpees over the bar (this should take 30 sec.)
250m row
x6 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

Monday, March 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

A Thruster- 3 reps OTM x 8 minutes – building each set and work on the “connection” of the movement
B Strict pull up @ 31X3 x 5-7 reps x 3 sets *use a spotter to get tempo and holds in
+
14 minute amrap
1 rope climb
10m double kb front rack walking lunge
3 T2B
10 double unders
5 wall balls, 20/14#

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, March 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

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
max rounds in 15 minutes – splitting up the reps anyway you want
20 dB burpees; 50/35#
20 pull ups
20 walking lunge steps or cal on ski erg

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, March 11th, 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; 70×5 (2) 80×3 (2), rest 30 sec.
A2 DB skull crushers x 7-10 x 4, rest 30 sec.
A3 face pulls x 12-15×4, rest 30 sec.
+
Teams of 2 must complete the following
20 minute amrap
10 cal bike
10 double russian kb swings
10 ball slams
**this is a follow the leader format.. P1 does the bike, then rest while P2 does the bike, then P1 does the swings, then rest while P2 does the swings etc…

Cool Down
bench oh stretch x 30sec. x2
wall stretch x 30sec. x 2
child’s pose x 10sec. x 3

Friday, March 10th, 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 Cleans – 2 rep every minute **slow clean x 3 minutes
B Cleans – 1 rep every minute w/ pause @ knee x 3 minutes
C Clean – 1 rep every other minute building to a heavy single **start with where you left off in B
+
Complete as many rounds as possible in 12 minutes of:
15-ft. rope climbs, 1 ascents
95-lb. push presses, 12 reps **scale to 115/80 or 135/95
50 double-unders

finisher
face pulls x 20×2
glute bridge x 20×2

**Friday night lights and 17.3 will be starting @ 5:30 pm with our competitors

Thursday, March 9th, 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 Incline bench press x 5-7 x3, rest 20 sec.
A2 Ball push ups x 7-10 x 3, rest 40 sec.
A3 Single leg RDL x 8/side x 3, rest 60 sec.
+
teams of 2
for 5 rounds each
2 burpee hurdle jump overs
100’ banded sprint
**P1 does full round then P2 does full round

rest as needed

6 minute amrap
10m slider front crab walk
10m seal drag
20 double unders

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, March 8th, 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

OTM x 12
1 = 2 snatches building each set **scale to Hang power Sn or DB Hang Power Sn
2 = 10 sec. max effort sprint on bike **with 5 sec. roll in
+
OTM x 10
1 = bulgarian split squat x 5/side
2 = Plank DB rows x 30 sec.
+
OTM x 8
1 = 30 sec. heavy front loaded carry
2 = 30 sec. ball slams or rope slams
+
3 rounds for time
250m row
15/12 burpees over erg

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, March 7th, 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 BB hip thruster x 10 x 4 @ 10% heavier then last week, rest 20
A2 Banded good mornings x 15 x 4, rest 30
A3 heavy farmers walk x 20 sec. x 4
+
5 minute amrap
3 HPC, 135/95
6 push ups
9 box jumps, 24/20 w/ step down
rest 3 minutes
x3 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