Daily Workout

Performance

Friday, October 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. Narrow Grip sumo DL; 70×5, 80×5 (2)
A2. Incline bench press @ 3020 tempo x 5-7reps x 3 sets **5% more then last week
A3. KB Torso Row x 8-10 reps x 3 sets
+
10 rounds for time
2 tough upper body pushes
3 Hang Power Cleans – 65-70% of max
4 T2B

**let your conscience be your guide here.. this should be a 12-15 minute tough grinder with movement and weight
**upper body pushes can be strict HSPU, weighted dips, dips, push ups, strict press etc..

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

Thursday, October 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. BB Hip Thruster x 8-10 w/ 3 sec. hold up top for 3 sets @ 30-35% of Back squat
A2. Seated Braod jump for max distance x 3 reps x 3 sets
A3. TGU x 2 tough reps x 3
A4. KB upright row @ 2020 x 6-8 reps x 3
+
Minute 0-5:00
OtM – 50m sled sprint

Minute 5:00 – 8:00
50m farmers carry, 55/35# DB’s
10m double DB bear crawl

Minute 8:00 – 15:00
amrap the following @ an uncomfortable pac3
200m run
150m row
.1 mile AB

Wednesday, October 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

A. Hang Power Snatch; work up to a heavy single in 12-15 minutes w/ perfect form
+
20 minute armap
10 lateral box jump overs, 24/20”
10 DB walking lunge steps, 50/35# per hand
45sec. Row – getting faster every 15 sec.
Recovery jog for 200 meters

**The goal on the row for each round is hitting the targeting intensity and increasing output. Look to increase your calories on the by 1 each round.

First 15sec. Is 80%
Second 15sec. Is 85%
Third 15sec. Is 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

Tuesday, October 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

A1. Back Squat @ 42×1 x 4 reps x 5 sets @ same weight as last week
A2. Supinated Barbell bent over row @ 3020 tempo x 6-8x 5 sets **add 10% from last week
A3. Rear delt flies @ 8 reps @ 3010 tempo x 5 sets
+
1 minute on / 1 minute off x 10 rounds
5 burpee pull ups
100m sprint
Am rap double under

**scale up to CTB or Muscle ups here

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

Monday, October 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. Single leg RDL x 5-7/side x 5 **look to use heaviest weight from last week across the board
A2. Tall Kneeling single arm DB press x 5-6/side @ 3030 tempo x 5 sets **use heaviest weight you lifted last week across the board
+
14 minute amrap
15/12x cal on the AB
10x Double kb Russian kb swings, 35/24#
5x Double KB S2OH, 35/24# per hand

**can scale the kb’s up to 55/35# per hand

finisher for those who have time after class –
plank rotations x 20 sec. x 3 sets
DB french press x8-10 x 3 sets

Sunday, October 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

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:
You go / I go for each round for total work time
15 Hang Power Cleans, 95/65
15 S2OH, 95/65
15 lateral burpees over the bar
15 thrusters for time, 95/65
15 cal row
x3 rounds

Part 1 will do 15 thrusters, then partner 2 does 15 thrusters, P1 does 15 HPC, then P2 does 15 HPC, 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

Saturday, October 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 back rack angled box step up x 8/side x 3
A2. Weighted strict pull up x 3 (drop set) ring rows to failure @ 3030 tempo x 3
**For A1 and A2 – look to add weight for A1 and A2 and reps for the drop set.
+
“Pumpkin spice”
60/48 calories on the bike – switching every 15/12 calories
60 DB plank rows, 50/35# – switch whenever you want
60 DB front rack walking lunge steps, 50/35# – switch whenever you want
60 double unders – each
60/48 calores on the bike – switching every 15/12 calories

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

Friday, October 6th, 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. Narrow Grip sumo DL; 70×5, 80×4 (3)
A2. Incline bench press @ 3020 tempo x 6-8 reps x 4 sets, rest 20 sec.
A3. Close Grip push up x amrap @ 2020 tempo x 4 sets @
+
Top of every 5 minutes for 4 rounds
10 right arm DB hang power Snatch
10 Left arm DB hang power snatch
250m row
200m run

**the DB hang power snatch should be a weight you can do for 10 UB reps per arm.
**each round should be around 3 minutes of intense work (90%)

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

Thursday, October 5th, 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. OHSQ @ 21×1 tempo x 3 reps x 3 sets
B1 Supinated pull ups @ 20×0 x 6-8 reps x 3 sets, rest 20 seconds
B2. DB laying tricep ext. @ 3010 x 6-8x 3 sets, rest 20 seconds
B3. Banded push ups x am rap x 3 sets, rest 20 seconds
+
For time @ max:
100m run
15 burpees

~rest 2 minutes

@ consistent 80% pace
5 rounds For time:
10 ball slams, 30/20#
20 wall balls, 20/14#

~rest 2 minutes

For time @ max:
15 burpees
100m sprint

Wednesday, October 4th, 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. Hang Power Snatch; 2 reps @ 80% of last week’s toughest weight on the 90 seconds for 5 sets
B. 8 sec. sprints (sled/ bike/ or running.. dealers choice) on the 60 seconds x 5 sets
+
4 minute am rap
10 DL 155/105 barbell
15 squat jumps
20 sit ups
25 double unders
Rest 2 minutes
3 rounds

**perform the amraps at a tough pace. One in which you get uncomfortable and cannot talk with. However, ensure you slow down on the dl’s and lift with perfect form.

**you can scale the DL’s up to 185/125

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