Daily Workout

Performance

Friday, August 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

A1 DL Cluster; 2.2.2.2 x 3 @ 80% w/ controlled lower each time (rest 15-20 sec,, rest 60 sec.)
A2 Rear delt flies x 7-9×3, rest 10 sec.
A3 Trap 3 raise x 10/side x3, rest 60 sec.
+
15 minute amrap
50 burps over the bar
Then amrap the following
10 kb DL’s, 70/55#
15 HR push ups
20 air squats

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

Thursday, August 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. BTN Sn grip push jerk + OHSQ – @ 80% of last week’s heavy single for 1+2 OTM for 10 minutes

~rest 2-4 minutes

B. OTM x 8 minutes
Minute 1 = 50m sled sprint/ 2/1 plates on top
Minute 2 = 15 sec. rope slam

~rest 2-4 minutes

C. OtM. X6 minutes
Minute 1 = 6 goblet cossack squats (3/side) + one set of max UB double unders
Minute 2 = 10 lunge jumps + 10-30 sec. handstand hold against wall

~rest 2-4 minutes

D. OTM x 4 minutes
Odd = 15/10 cal row (goal is sub 45 sec.)
Even = 45 sec. weighted plank hold

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, August 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

Top of every 4 minutes
10 calories on the AB @ moderate effort
10 hang power Snatch
20 calories on the AB @ hard effort
X3 sets

Rest 3 minutes

Top of every 4 minutes
10/8 cal on ski erg @ easy effort
10 bench press (DB or barbell)
10/8 cal on ski erg @ hard effort
x3 sets

Rest 3 minutes

7-10 minutes
3/1 wall walk
6 DB plank rows
9 back ext.
12 sec. front loaded carry w/ 2x kb’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

Tuesday, August 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

A1. Goblet front Foot elevated split squat x 5/side @ 3-6” x 4 sets
A2. Strict Chin ups @ 31×1; 6-12 reps x 4 sets, rest 10 sec.
A3. Banded straight ram lat pull down x 12-15 x 4 sets, rest 30 sec.
+
5 minute amrap
5 CTB pull ups
10 ball slams, 30/20#
~rest 2 minutes
5 minute amrap
10 pull ups
15 jump squats
~rest 2 minutes
5 minute amrap
15 K2E
20 box jumps, 24/20″ w/ step down
~rest 2 minutes
5 minute amrap
20m farmers carry
20m bear crawl (w/ single DB, 10m forward and 10m backward)

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

Monday, August 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

A1. Wide Grip Dead lift w/ pause @ knee for 2 sec. then stand tall x 5 reps x 3 sets **3 sec. lower and pause for a good positioning reset
A2. DB seated (z-press) x 7-9 reps @ 3 sec. lower x 3 sets
+
10 minute EmOM
Minute 1 – 2-4 Hang Power Clean @ 5-10% heavier across the board from last week
Minute 2 – 20 sec. of max effort lateral burpees over the bar

Rest 2:30

Top of every 2 minutes
200m run @ 90% effort
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

Sunday, August 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

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 two
10x200m sprints (switch each set)
10x250m rows (switch each set)
10×10 pull ups (switch each set of 10)

**for today’s workout
~if you didn’t train Saturday you can switch the row’s for 20×10 wall balls, switching after each set of 10 reps
~you can scale the pull ups to CTB pull ups or muscle ups (10×3-5 reps)

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, August 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 Back Squat; 10 reps @ 65%, 8 reps @ 70%, 6 reps @ 75%, 4 reps @ 80%, rest 30sec.
A2 Double DB row x 6-8×4, rest 30sec.
A3 curls x 6-8×4 @ 2121, rest 30sec.
+
Teams of 2:
200 wall balls
200 kb swings, 55/35

**break up the reps any way you see want

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

Friday, August 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

A1 DL Cluster; 2.2.2 x 3 @ 80% w/ controlled lower each time
A2 Rear delt flies x 7-9×3, rest 10 sec.
A3 ball push ups x 7-9×3, rest 60 sec.
+
15 minute amrap
buy in is 50/40 cal row or
4 Push Press @ 115/75
8 K2E (scale up to T2B)
4 lateral burpees over the bar

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

Thursday, August 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 BTN Sn grip push jerk + OHSQ – building OtM x 10 minutes
B1 Weighted back ext. x 10-12, rest 30 sec.
B2 BB inverted rows (-2)failure, rest 30 sec.
B3. Handstand holds x 20-30sec., rest 30 sec.
B4 Powell raise x 8-10/side, rest 30 sec.
+
12-15 minutes – steady smooth effort here, low stress
40 double unders
20m farmers walk, 70/55# per hand
10m dB bear crawl, 50/35#

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, August 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

Top of every 4 minutes
10 DL @ 60-65% **form focus here
400m run @ 90% effort
x3 rounds

rest 3 minutes

top of every 4 minutes
10 DB hammer bench
500m row @ 90% effort
x3 rounds

rest 3 minutes

top of every 3 minutes x 4 rounds
60 sec. heavy front loaded hold
50m resistant sprint (sled or bands)

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