20140730.Wednesday

Barbell:
7x1 Snatch pull + Snatch at 73%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 95%
3x3 narrow OHS + 3 sec pause in hole, moderate (perfect reps)

Conditioning:
12 minute AMRAP of:
10 TTB
20 Wall Balls 20/14#
30 Lateral Jumps over 12″ hurdle (each jump counts one rep)

Strength:
a) 3x6 benchpress
b) 3x6 wtd pull ups

skill
choose a skill and practice for 5 mins

20140729.Tuesday

Barbell:
7x1 clean pull + clean at 73%, rest 60-90
4x1 jerk dip + 2 SJ from rack
4x1 3 pos deadlifts (2", knees, hips) + clean deadlift, 95%

Conditioning:
5 rounds of:
Row 500M
15 6″ Target Burpees
Rest 1:1

Strength:
a) 3x8 bent rows
b) 3x8 reverse flies

skill
choose a skill and practice for 5 mins

20140728.Monday

Barbell warmup:
5x1: PS + HS ~70-75%, HS from the mid thigh

HBBS:  week 7, day 1
1x5, 65%
1x5, 70%
1x5, 75%
1x5, 80%

FS:
1x5, 60%
3x5, 65%

Cond:
4 rounds of:
Run 800m
15 C2B Pull-ups
Rest 1:1
Skill
7 min practice - choose 1 gymnastic skill

20140725.Friday

Barbell warmup:
5x1 HHC+HC+J at 70%

HBBS:  week 7, day 2
1x4, 70%
1x4, 75%
1x4, 80%
1x4, 85%

FS:
1x5, 60%
1x5, 65%
2x5, 70%

Gymnastics:
7 min HS hold practice, 10 hollow rocks every 3 attempts

Cond:
For time:
50 Jumping Back Squats 45/35#
75 KB Swings 24/16kg
100 Double-Unders
75 Push Press 75/55#
50 Burpees

Pt:
3x20 band shuffle
3x10 each leg, standing clam w/ band
3x8 band pull aparts

20140723.Wednesday

Barbell:
7x1 Snatch pull + Snatch at 70%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 90%
3x3 narrow OHS + 3 sec pause in hole, moderate (perfect reps)

Conditioning:
3 rounds for time of:
25 GHD Sit-ups
50′ HS Walk
50′ OH Walking Lunges 155/115#

Strength:
a) 3x6 ring dips
b) 3x6 wtd pull ups

skill
choose a skill and practice for 5 mins

20140722.Tuesday

Barbell:
7x1 clean pull + clean at 70%, rest 60-90
4x1 jerk dip + 2 SJ from rack
4x1 3 pos deadlifts (2", knees, hips) + clean deadlift, 90%

Conditioning:
For time:
Row 500m
12 Push Jerks 175/115#
12 Muscle-Ups
9 Push Jerks 175/115#
9 Muscle-Ups
6 Push Jerks 175/115#
6 Muscle-Ups
Row 500m

Midline:
3x8 windmills (each arm)

skill
choose a skill and practice for 5 mins

20140721.Monday

Barbell warmup:
5x1: PS + HS ~60-70%, HS from the mid thigh

HBBS:  week 7, day 1
1x5, 70%
1x5, 80%
1x2, 85%
1x3, 90%
1x1, 100%

FS:
1x5, 65%
1x4, 75%
1x4, 80%
1x4, 85%

Cond:  recommend sub KB work for the cleans.  14 swings at 2/1.5
5 rounds for time of:
7 Hang Cleans (full) 155/105#
14 HSPU (Kipping is allowed)
200m Run
Skill
7 min practice - choose 1 gymnastic skill

20140718.Friday

Barbell warmup:
5x1 HHC+HC+J at 70%

HBBS:  week 6, day 2
1x4, 75%
1x4, 80%
1x4, 80%
1x4, 80%

FS:
1x5, 60%
1x5, 65%
2x5, 70%

Gymnastics:
7 min HS hold practice, 10 hollow rocks every 3 attempts

Cond:
4 rounds of:
40′ HS Walk
20 C2B Pull-ups
Row 40 Calories
*Rest 1:00 after each round.

Pt:
3x20 band shuffle
3x10 each leg, standing clam w/ band
3x8 band pull aparts

20140716.Wednesday

Barbell:
7x1 clean pull + clean at 80%, rest 60-90
4x1 jerk dip + 2 SJ from rack
4x2 3 pos deadlifts (2", knees, hips), 100%

Strength:
a) 5x3 benchpress
b) 5x3 weighted pull up

Conditioning: make up  mon/tues
30 Burpee Box Jump Overs 24/20″
30 Front Squats @ 70%
30 Burpee Box Jump Overs 24/20″
gymnastics practice:

7 mins your choice

20140715.Tuesday

Barbell:
7x1 Snatch pull + Snatch at 80%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 100%
3x3 SB + 3 sec pause in hole, moderate (perfect reps)

Conditioning:
For time:
Row 1k

100 Double-Unders
Run 1 Mile

Midline:
3x8 windmills (each arm)

skill
choose a skill and practice for 5 mins

20140714.Monday

Barbell warmup:
5x1: HHS + HS ~70%

HBBS:  week 6, day 1
1x6, 70%
1x6, 80%
1x3, 90%
1x2, 95%

FS:
1x5, 65%
1x4, 75%
1x4, 80%
1x4, 80%

Cond:
3 rounds of:
2:00 ME Handstand Walk
2:00 Max Distance OH Walking Lunges 135/95#
2:00 ME Row for Calories
1:00 Rest

20140709.Wednesday

Barbell:
7x1 clean pull + clean at 70%, rest 60-90
4x1 jerk dip + 2 SJ from rack
4x2 3 pos deadlifts (2", knees, hips), 90-95%

Strength:
a) 4x5 benchpress
b) 4x5 weighted pull up

Conditioning:
7x200, rest 2:3

gymnastics practice:
7 mins your choice

20140708.Tuesday

Barbell:
7x1 Snatch pull + Snatch at 70%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 90-95%
3x3 SB + 3 sec pause in hole, moderate (perfect reps)

Conditioning:
For time:
Run 800m
5 Rope Climbs 15′
50 6″ Target Burpees
5 Rope Climbs 15′
Run 800m

Midline:
3x8 windmills (each arm)

skill
choose a skill and practice for 5 mins

20140707.Monday

Barbell warmup:
5x1: HHS + HS ~60-62%

HBBS:  week 5, day 1
1x8, 65%
1x6, 75%
1x4, 85%
1x4, 90%

FS:
1x5, 70%
1x4, 80%
1x3, 85%
1x3, 90%

Cond:
For time:
50 Double-Unders
12 Muscle-Ups
12 DB Shoulder to OH 60/40#
50 Double-Unders
9 Muscle-Ups
9 DB Shoulder to OH 60/40#
50 Double-Unders
7 Muscle-Ups
7 DB Shoulder to OH 60/40#

20140705.Saturday

5 rounds- 2 snatches every 90s at 78%
5 rounds- 2 cleans +1 SJ every 90s at 78%
*ok to build to heavy singles after sets

Cond:

7 rounds for total working time of:
10 Jumping Back Squats 45/35#
10 Lateral Burpees (over bar)
*Rest 30 seconds after each round

Gym:

10 min HS practice, every 3 attempts, 10 hollow rocks

20140711.Friday

Barbell warmup:
5x1 HHC+HC+J at 70%

HBBS:  week 6, day 2
1x8, 65%
1x8, 70%
1x8, 75%
1x8, 80%

FS:
1x5, 60%
1x5, 65%
2x5, 70%

Gymnastics:
7 min HS hold practice, 10 hollow rocks every 3 attempts

Cond:
4 rounds of:
40′ HS Walk
20 C2B Pull-ups
Row 40 Calories
*Rest 1:00 after each round.

Pt:
3x20 band shuffle
3x10 each leg, standing clam w/ band
3x8 band pull aparts

20140702.Wednesday

Barbell:
7x1 clean pull + clean at 75%, rest 60-90
4x1 jerk dip + 2 SJ from rack
4x2 3 pos deadlifts (2", knees, hips), 90-100%

Strength:
a) 3x8 ring dips
b) 3x6 weighted pull up

Conditioning:
3 rounds for total time of:
Row 750m
20 HSPU (Kipping is allowed – regionals standard)
50 Double-Unders
Rest 1:1

gymnastics practice:
7 mins your choice