Daily Workout

Performance

Friday, July 29th, 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)

then

A Clean – build to a heavy single in 10 minutes
B1 hammer curls x 12-15×2
B2 Tricep kick backs x 12-15 x2
+
For time:
155/105-lb. weighted lunges, 20 steps
20 CtB
10 wall walks
155/105-lb. hang power cleans, 20 reps
10 wall walks
20 CTB
155/105-lb. front squats, 20 reps

finisher
3 rounds
hollow rocks x 15
arch rocks x 15
side plank hold x 10sec. per side
rest 1 minute bt. rounds

Sweat Sesh
30 minute steady run

Thursday, July 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)

then

A1 Supinated row x 8×3, rest 20 sec.
A2 ball slam x 20 sec. amrapx3, rest 30 sec.
A3 L-sit or tuck hold x 5-15 sec. x 3, rest 20 sec.
+
5 minute max distance farmers walk @ 70/55# per hand
5 minutes max sled drag @ body weight on sled
5 minute max BB back rack walk (185/125)
5 minute max double under – sets of 50 UB
**rest 2 minutes bt. 5 minute amraps

Sweat Sesh
400m run @ 1 mile TT pace
walk 50m
200m run @ 3 sec. faster pace
walk 50m
50m sprint
rest 3 minutes
x6 rounds

Wednesday, July 27th, 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)

then

Technique primer:
A muscle Sn + Pressing Sn balance (3+3) – OTM x 3 sets
~then
B Snatch DL and pause in power position + Snatch – OTM x 8 minutes

**for B – if you don’t want to Snatch
Alternate bt.
dB box jumps x 3
30 seated russain twist

OTM 3 minutes
10 FS @ 60%
200m sled run; no weight
x3 rounds

~rest 5 minutes

OTM 3 minutes
10 hang power Snatch
200m shuttle sprint
x3 rounds

Tuesday, July 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)

then

A.  OTM x 10 minutes
odd = RDL x5x5
even = Bench press; 50×5, 60×5, 70×5, 80×5(2)
B.  EmOM x 6 – strict HSPU – increase by 1 rep from last week w/ tripod position
+
7 minute amrap
10 SDHP, 95/65
30 double unders

~rest 4 minutes

3 minute amrap
400m run
max cal row

Monday, July 25th, 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)

then

A1  Back Squat; 83-85%x2 reps x 4 sets, rest 30 sec.
A2  legless rope climb x 2 reps x 4 sets, rest 30 sec.
+
For time:
50 OHSQ; 95/65
50 cal on aB
res time = 1/2 work time
50 pull ups
40 cal on AB
rest time = 1/2 work time
50 double unders
30 cal on AB
Cool Down
bench oh stretch x 30 sec. x 2
wall stretch x 30sec. per leg x 2
pigeon pose x 30 sec. per leg x 2
Sweat Sesh
1 minute row
1 minute farmers walk
1 minute AB
1 minute kb OH walk
1 minute ski erg
1 minute plank
1 minute rest
x6

 

Sunday, July 24th, 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)

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.

Teams of 2 must complete the following:

“Gatorz”
Complete as many rounds as possible in 20 minutes of:
25 ball slams, 30/20#
25 kettlebell swings, 1.5 pood
25 GHD sit-ups

Teams can partition the reps any way they want.

Saturday, July 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
*single leg RDL x 10/side
*single leg balance (scale or hold)
+
7 minutes of movement prep

then

A  Push Press + Push Jerk; 2+1 x 5 sets – build 10% from last week
B  Good Morning x 5-7×5 sets – build 5% across the board from last week
+
20 minute armap – switching every round
3 T2B
3 C&J  @ 95/65
160m shuttle run

**can scale up the C&J to 115/75 or 135/95 or 60% of max

Cool Down
pigeon pose x 30 sec. per leg
partner OH stretch x 30 sec.

 

Friday, July 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

A.  Clean – 80% of last weeks tough single; 2 reps OTM x 4 minutes
B.  OTM – x 6 minutes
1 = Paused BS @ 73-75% x 1-2 reps
2 = kipping pull up practice – (-2 technical failure)
**go 2 reps before movement breaks down
+
2:30 on the clock
500m row
amrap burpee pull ups or burpee MU
rest 1:15
x3-4 rounds

Cool Down
pigeon pose x 30 sec. per leg
partner OH stretch x 30 sec.

 

Thursday, July 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

OTM x 12 minutes
1 = Supinated row x 8
2 = rope slam x 20 sec.
3 = db box jumps x 5
4 = hollow hold x 10-30 sec.
+
Teams of 2 must complete the following
400m walk w/ 135/95# on front – switching every 50m
100 cal on Ab
400m walk w/ 135/95# on back – switching every 50m
100 cal row

Wednesday, July 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)

then

A  Power Snatch (hold in power catch) + OHSQ; 10 minutes of work

+
top of every 4 minutes x 12 minutes
10 DB sqt. jumps
10/12 cal on bike
300m run @ tough ouput
+
from minute 12:00 – 20:00
top of every 2 minutes
100m sled run – add weight – but should take 30 sec. or less
*alternate bt. a drag and push
+
minute 20:00 – 25:00
100m farmers walk , 70/55# per hand
100m d-ball walk or sandbag or double kb walk
Cool Down
bench OH stretch x 30sec. x 2
wall stretch x 30sec. per leg x 2
Sweat Sesh
75 cal on AB
rest time = 1/4 work time
x5