Daily Workout

Performance

Tuesday, June 28th, 2016

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)
+
7 minutes of movement prep

then

A1 Good Morning x 8×4
A2 Strict press x 3-5×4 *build from last week 2-5%
A3 ball push ups x 12-15 x 4
+
5 Push Press **from rack
10 ball slams, 30/20# or 20 sec. rope slam **alternate
75m sled sprint
rest 2-2:30
x5-7 rounds

Cool Down
Bench OH stretch x 30 sec. x 2
wall stretch x 30 sec. x 2
pigeon pose x 30 sec. x 2

Sweat Sesh
15 sec. resisted sprint
rest 150 sec.
x20 sets

Monday, June 27th, 2016

A Back Squat; 80×2 OTM x 2, 85×1 OTM x 2, 60%x10 reps
B EmOM x 6 minutes
odd = 7 kip swings on bar + 3-5 high pull ups or CTB pull ups
even = kb row x 8/side
+
3 rounds for time
15 SDHP, 95/65
15 thrusters, 95/65
15 cal on AB

Sunday, June 26th, 2016

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)
+
7 minutes of movement prep

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 for time
10 rounds for time
10m double kb front rack walking lunge
10 pull ups
20 air squats

can sub in CT pull ups or 3-5 MU for the pull ups

Saturday, June 25th, 2016

A1 Bench Press x 6-8×3
A2 Single leg DL x 6-8/side x 3
A3 Negative dips x 10 sec. x 3
+
6 minute amrap
8 SDHP, 95/65 or 115/75 or 135/95
35 ambit sit ups
~rest 4 minutes~
200m sprint top of every 2 minutes x 12 minutes

Friday, June 24th, 2016

A Clean (EmOM x 6 minutes) w/ pause @ knee; 50×2, 60×2, then clean w/ no pause 70×2(2) 80×1, 85×1, 85+x1
B Weighted Pull up x5 reps EMOMx 5 minutes
+
3 rounds
500m row
15 thrusters, 115/75
21 box jumps, 24/20″

Thursday, June 23rd, 2016

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
*x-band walks (thighs, knees, feet)
*single leg balance (scale or hold)
+
7 minutes of movement prep

then

Back Squat @ 50-55% x 10 reps
100m d-ball run into 300m hard run
rest 2 minutes (complete 8-10 bb bent over rows or 1 legless rope climb or 1-3 MU)
x3 rounds

~rest 4-5 minutes

HPC to OH @ 75/55 x10 reps (or db hang power cleans)
3 hurdle jumps right into 25/20 cal bike sprint
rest 2 minutes (complete 8-10 v-ups)
x3

~rest 4-5 minutes

5 minute am rap (partner style)
100ft. sled drag
ball slam, 30/20#

Cool Down
Bench OH stretch x 30 sec. x 2
wall stretch x 30 sec. x 2
pigeon pose x 30 sec. x 2

Sweat Sesh
8x(200m run w/ odd object, 200m moderate run – no object, 50m sprint)
no rest between reps or sets

Wednesday, June 22nd, 2016

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)
+
7 minutes of movement prep

then

12 minutes on the clock-
Hang Muscle Snatch x 5×2 – OTM
rest 1-2 minutes
Snatch pull under + Pressing Sn balance; 2+2 x 2 OTM
rest 1-2 minutes
Snatch x 2 singles OTM x 5
+
“2 chainz”
in front of a clock for 25 minutes – max reps/rounds
1 mile run
200m farmers carry, 70/55#
30 CTb pull ups
200m double kb front rack walk, 70/55#
30 T2B
100m sled push

Cool Down
Bench OH stretch x 30 sec. x 2
wall stretch x 30 sec. x 2
pigeon pose x 30 sec. x 2

Sweat Sesh
15 sec. resisted sprint
rest 150 sec.
x20 sets

Tuesday, June 21st, 2016

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)
+
7 minutes of movement prep

then

A1 Dead lift; 70×5(3)
A2 Strict Press x 3-5 x 3
A3 deficit ring push ups x6-12 x3
+
3 DL @ 60-70% of PC max
3 PC – same weight as DL
3 burpee box jumps, 24/20″
50m sprint
rest 2 minutes
x7-9

Cool Down
Bench OH stretch x 30 sec. x 2
wall stretch x 30 sec. x 2
pigeon pose x 30 sec. x 2

Monday, June 20th, 2016

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)
+
7 minutes of movement prep

then

A Back Squat; 70%x 2 reps OTM x 2, 75% x 2 reps OTM x 2, 80% x 2 reps OTM x 2
B EMOM x 6 minutes
odd = pendlay row x 6-8 reps
even = 10-20 sec. chin over bar hold
+
“Breaker”
For time:
800m run
45 hang squat cleans, 95/65
800m run

Cool Down
Bench OH stretch x 30 sec. x 2
wall stretch x 30 sec. x 2
pigeon pose x 30 sec. x 2

Sweat sesh
top of every 15 minutes x 3 rounds
1K row
1K ski erg
800m run

Sunday, June 19th, 2016

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)
+
7 minutes of movement prep

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 for time
Complete as many rounds as possible in 30 minutes of:
17 thrusters, 135/95 lb.
21 BB bent over rows *same weight as thruster
60 air squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.

**in this workout the partners will switch whenever they want.
**you can scale weight to 115/75 or 95/65.. but it should be a tough thruster