Daily Workout

Performance

Sunday, June 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

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
50 GHD sit ups (each person does 50)
100 kb swings, 70/55# – alternating every 10 reps – team does 100 reps
200m KB OH carry, 70/55# – alternating every 50m – but each person does 200m
400m run (each person runs 400m while partner holds the KB)

**then go back up the ladder

*in this workout the kb will never tough the ground, and this starts with the GHD sit up. As one person is workout the other person must be holding onto the KB. Once they each finish their 400m run the team will start back with the OH carry and work their way back up to the sit ups.

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 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

A Front Squat 1+3 @ 70% 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 supinated rows or 5-7 supinated chin ups)
+
Teams of 2 must complete
3 rounds for time
500/450m row while partner performs max pull ups during row
100 synch walking lunge steps

P1 will row 500m while P2 performs max pull ups, then P2 will row 500m while P1 performs max pull ups, then they will do 100 synchronized walking lunge steps

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

Friday, June 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  Conventional Dead lift w/ 3 sec. lower @ 70-75% for 3 singles x 3 sets
A2  Bench Press x 6-8 reps @ 3xx1 tempo x 3 sets
+
top of every 2 minutes x 20 minutes
5 DB Dead lifts @ 70/55# per hand
3 broad jumps
50m sled sprint @ tough output

 

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

Thursday, June 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

A Snatch work – skill or building over 12 minutes.. for those who hit this more.. look to get 6-10 reps in @ 80-85%
+
Teams of 2 – follow the leader format
20 minutes or 20 rounds total
150/100m ski erg
3 TnG Power Cleans w/ solid form.. but feel this weight
5 burpees

P1 will ski erg, then P2 will ski erg, then P1 will perform 3 PC, then P2 will etc…

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 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

A Power Clean work – 12 minutes
**for reps 50/60/70%.. hit a pause @ the knee
**for reps @ 80% or higher no pause
**after each set up to 80% add in ring or Bb inverted rows for 8-10 reps

conditioning
20 minute amrap
750m row
100m farmers walk
5/3 wall walks
75 double unders

**work on a steady pace here throughout the workout

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 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

A1 Back Squat x 3 reps x 3 sets @ 70-75% **first rep is 55×1 temp, reps 2-3 are controlled speed, rest 30 sec.
A2 Supinated BB bent over row x 8×3 @5% more weight then last week, rest 30 sec.
A3 Side plank powel raise x 6-8/side x 3, rest 60 sec.
+
1 minute DB thrusters, 35/20# or 50/35#
1 minute box jumps w/ step down
1 minute rest
x 5 rounds

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

Monday, June 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 Good Morning x 8×4, rest 30 sec.
A2 Single Arm Press x 8/side x 4, rest 15 sec.
A3 Ball push ups x amrap @ 2121 x 4, rest 60 sec.
+
Top of every 3 minutes x18 minutes
7 TnG mid grip hang power Snatch
200m shuttle 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

Sunday, June 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

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:
12 rounds for time
30 sec. max calorie aB
30 sec. max distance sled run (1/0 plates)
30 sec. max kb swings, 55/35#

The teammates will switch roles every 30 sec. So, P1 will AB for 30 sec., then P2 will run with the sled, then P1 will kb swing, then P2 will start the round with the AB etc… for 12 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 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 Max weight reverse sled drag for 100feet to be completed w/out stopping in 3 attempts
+
“Nail or Hammer”
5 rounds for time
400m run
500m row
then 15 synch thrusters @ 75/55

**in this workout P1 will run 400 will P2 rows 500, then they switch.. after they each row and run they complete 15 synch thrusters @ 75/55#

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

Friday, June 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 Good Morning x 10×5
A2 Push Press + Push Jerk (1+1) x 5 sets work to a heavy set with sound mechanics in this complex
+
top of every 2 minutes x 16 minutes
2 Dead lifts @ 80% of max
3 HIGH box jumps
10 sec. sprint (sled/run/bike)

Finisher work for those who have time:
side plank hold x 20sec/ per side x 3
wrist curls x 30
skull crushers x 30

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