Daily Workout

Performance

Thursday, May 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

A Snatch DL w/ pause @ knee + Hang power Snatch + Hang Snatch; on the 2 minutes for 14 minutes.. building with technique
+
7 hang power Snatch – light weight w/ barbell
14 ball slams, 30/20#
7 burpee box jump over, 24/20”
14/10 cal ski erg
7 T2B
rest 2:30
x5 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

Wednesday, May 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

A. Hang Clean Work – light to moderate weight for 10-12 minutes of skill session here
+
B 50m sled sprints – 1/0 plates on it – rest to work = 1/5 for 5 total sets
**in your rest time complete plank db row’s w/ a good 1-2 sec. pause @ chest for 5 reps per arm
+
“Tailpipe”
Teams of 2:
6 rounds for time
250m row
while partner hold 55/35# kb’s in each hand @ chest

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, May 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

A Box Squats x 2 reps OTM x 8 minutes @ 60%
B1 Supinated bb bent over row @ 2121 x 7-8 reps x 3, rest 10 sec.
B2 Ring Row @ 21X3 x amrap x 3, rest 60 sec.
+
15 minute amrap
1 Rope Climb
8 box jumps, 24/20”
24 double unders
16 wall balls, 20/14#

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

Monday, May 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

**programming is going to be a little lighter this week on the central nervous system

A1 DB single leg RDL x 8/side (2 kb’s or db’s in each hand) x 4 sets
A2 BB incline bench press @ 3X3X tempo x 6-8 reps x 4 sets
+
top of every 4 minutes
20/15 cal on aB
10 hang power cleans
100m shuttle sprint (50M out and back)
x20 minutes

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, May 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

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:
CFM Triathlon
50/40/30/20/10
cal on aB
cal on ski erg
cal on rower

**you can break up the calories any way you want.. but you must do
50 cal AB
50 cal ski
50 cal row
40 cal aB
40 cal ski
40 cal rower

**if you want to really push.. then go back up the ladder after 10’s

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, May 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

A1 Front Squat @ 42×1 tempo; tough triple maintaining tempo
A2 DB row; 10 RM per side @ 2121 tempo
+
“Neverland”
Teams of 2 must complete the following for time
250 wall balls, 20/14#
100 pull ups
60 no push up burpee box jump overs , 24/20″

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

Friday, May 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 Mid Grip RDL @ 33×1 x 8×4
A2 Bench Press @ 6XX1 @ 75%x3x3, rest 0 sec.
A3 Bench Press @ 75% x amrap x 3, rest 2 minutes
+
7 rounds
115/80-lb.S2OH, 20 seconds
Rest 40 seconds
115/80-lb. Power Clean, 20 sec.
Rest 40 seconds
AB-cal, 20 sec.
Rest 40 seconds

**can scale up the weight or down the weight.. but should be unbroken with good form.

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

Thursday, May 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

A  BTN Sn grip push press + OHSQ (1+1)  – OT 2 minutes for 14 minutes to a heavy set in the complex
+
100m sled run, 1/0 plates
30 sec. row @ Stroke rate of 28-30
100’ bear crawl
30 sec. bottoms of squat hold w/ 35/24# KB and knees can’t touch elbows
100’ heavy front loaded carry
30 sec. rope slam
rest 3 minutes bt. rounds
x4 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

Wednesday, May 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

A1 Single leg DB split stance squat x 10 RM per leg in 3 attempts @ 2x2x tempo
A2 BB feet elevated inverted rows x 3 sets **stronger 30 reps, medium 20 reps, beginners 10 reps over 3 sets
+
“Unbroken”
5-10-15-20-25-20-15-10-5
UB kb swings, 55/35#
ball slams, 30/20#
double unders

**rest as you need to in order to get each movement unbroken for that rep count

finisher
unilateral farmers walk x 200m per side @ 55/35# KB

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, May 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 Sumo Dead lift; take up to a tough triple w/ perfect form (not TnG)
A2 DB Bench Press; work up to a tough 10 reps @ 31×1 tempo
+
2 minutes on / 1 minute off x 6 rounds
10 DB power Snatch, 55/35# *alternating
amrap strict ring dips
max calorie row in remaining time

**can scale up to 70/55 for the DB power snatch and strict HSPU for the dips

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