Daily Workout

Performance

Monday, April 17th, 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. Back Squat; heavy single
5 @ 50%
4 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
then one more from here
A2. Weighted or strict pull up (if you can do 3 strict then go for weighted) – 1 RM in 3 attempts or max reps in 3 sets after the 50/60/70% of the Back Squat
+
“splits”
21 kb hang squat cleans, 55/35#
21 burpees
21 cal bike
rest 90 sec.
15/15/15
rest 90 sec.
9/9/9
rest 90 sec.
6/6/6
rest 90 sec.
3/3/3

*one kb in the goblet position
*each one is at 90%

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 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

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

“Avatar”
teams of 2:
Run 800 meters with a 45/25-lb. plate
100 K2E
100 wall balls, 20/14#
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45/25-lb. plate

*in this workout both teammates must run @ the same time, but you can switch who holds the plate when you want. With the knees to elbow, wall balls, and rope climbs you can break up the reps any way you want.

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 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

A1 Good Morning x 10×3
A2 Bench Press x 8-10×3 @ 4020 tempo, rest 30 sec.
+
10 rounds for time **You go/ I go format
400m run
5 hang power snatch – choose a weight each person can do for 5 UB reps

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

Friday, April 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 Front Squat @ 6xx1 x3x4 @ 75%
A2 Weighted/strict pull up @ 21×2 tempo x amrap x 4
+
“C.T.C”
9-12-15-12-9
squat cleans @ 95/65
burpee box jump, 24/20”

finisher:
curls x 12×3
banded tricep ext. x 12×3

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

Thursday, April 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. On the 90 seconds x 10 sets
1 Snatch Grip DL w/ pause @ knee + 1 Snatch from hang @ knee + 1 OHSQ – building from last week by 5%

8 minutes
5 CTB pull ups
10m front rack walking lunge, 55/35# kb
5 wall balls, 20/14#

rest 4 minutes

8 minute amrap
5 HSPU or dips or push ups
10 kb swings, 55/35
5 T2B

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 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

A1 goblet box step up x 6/side x 5, rest 30sec.
A2 Tough TGU x 2/side x 5, rest 30 sec.
A3 banded sprint x 10sec. x 5, rest 30 sec.
+
top of every 5 minutes
500/300m row
400/300m run
x20 minutes

**you can sub in 21/15 cal on aB or 21/15 cal on ski erg if it is raining (for the 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, April 11th, 2017

A1 Clean Grip DL; pause 2” off ground + top of knee + @ knee on way down; 80×3, 90×3, 100×3
A2 Push Press x 3 reps x 3 sets w/ 4 sec. lower and pause @ 1/2 point on way down, rest 20 sec.
A3 Heavy farmers walk x 50’x3 sets
+
3 rounds
50 double unders
9 DB S2OH
15 DB power Cleans
21/18 cal row
rest 3 minutes bt. rounds

finisher
hollow hold x 20sec.x3
arch hold x 20sec. x3

Monday, April 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

**last week here, then we will test and switch up focus areas for training.

A1 Back Squat; x 6-8 reps @ 75%x3 sets, rest 45 sec.
A2 Barbell bent over rows @ 31×1 x 10×3, rest 45 sec.
+
5 rounds
12 pull ups
20m DB walking lunge
200m shuttle run (50m out and back)
rest 60 sec.

**goal is to get faster each round and sit @ 85%-90% effort for last 2 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

Sunday, April 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

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
100 thrusters, 45/35#
80 K2E
60 cal on AB
40 ball slams, 50/30#
20 burpee box jump overs, 24/20″

**break up the reps any way you want as a team

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 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

A1 DB single leg RDL x 6/side x 3, rest 30 sec.
A2 Bench Press x 10×3, rest 30 sec.
A3 front loaded hold x 60 sec. x 3, rest 30 sec.
+
Teams of 2
6 rounds for time
15x kb swings, 70/55#
10x db strict press, 40/25#
400m run

**alternating every movement – breaking up the 400m run into 2x200m or 4x100m
**p1 will do 15 kb swings, then P2 does 15 kb swings, P1 does 10 strict press, then P2 etc..

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