Aug 10, 2014Monday
CrossOver Sym Activation
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CrossOver Sym Activation
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A. Snatch 60/4, 70/4, 80/3x3
B. Clean and Jerk 60/4+1, 70/4+1, 80x3+1x3
C. Back Squat 60/4, 70/4, 80x3x3
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3 Rounds NFT
1) ROPE CLIMB (2reps)
-climb as much as possible legless. Use your legs only
when needed. If that means right off the bat, then use them.
-1 min rest between first and second climb.
2) TUCK UPS(50reps)
-similar to V-ups, but come into tuck position with each
rep.
-squeeze whole body as tight as possible throughout
exercise and finish each rep in a solid hollow position.
3) MAX STRICT PUSH UPS +
-after you reach failure. Take a 10 sec rest and do
another 5 pushups.
-Keep the form throughout as best you can.
4) BOTTOM DIP HOLDS ON RINGS (20sec)
-keep rest of body fully extended (no break at hips). -keep rings right up against torso.
-sink down as far as possible in the hold position -eyes facing forward
5) HORIZONTAL RING ROWS W/ HOLD (10sec)
-prop feet on a box or have partner hold feet so body is
fully horizontal.
-at completion of the pull, hold that top point for a full
2 seconds before next rep.
+
7 min AMRAP
5 Thursters 115/85
5 CTB Pull Ups
5 Burpees
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CrossOver Plyo
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CrossOver Plyo
Tuesday
AM
AB
10 min AB z1
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8x
1 min Hard
1 min Easy
rest 5 min
5x
90 sec Hard
90 sec Easy
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10 min cool down
PM
10 Rounds:
500 Meter Row
3/2 Muscle Ups
1 Minute Rest
Wednesday
800 meter run
+ CrossOver Activation
+
4 Rounds NFT 1) WALL WALKS ( 7 reps) -complete to full handstand position with each rep 2) MAX RING DIPS -no kipping. Keep head and chest neutral and always be conscious of hitting that bottom position. -hip angle stays open (at 180) the entire time 3) PLANK PARTNER PUSH DOWN (3 rounds x 1 min) -start in either push up position or on elbows and find solid hollow position. -have partner push down on your lower back area for the required time. -they should push as hard as possible where hollow shape can stay intact. If lower back shape weakens, have partner ease up. -1 min rest between rounds. 4) HANDSTAND HOLD (2 min total; 30 sec each set min) -Accumulate 2 minutes in the least amount of kick ups possible. -keep track of the time and write down how long it takes to accumulate 2 min.
+
A. Snatch High Pulls 80x3x2, 85x3x2
B. Power Snatch+OH Squat 60/3+3, 65/3+3, 70x3+3x2 E2M (snatches+OHS x 3 reps)
C. Power Clean and Jerk OTM 60%x3x8
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5 rounds
400m run
5 strict deficit HSPU @ 6”
50 ft FW @100/70 per hand
50 ft. Front rack walking lunge @ 135/95
10 DB power snatch; 100/70
rest 4 minutes
Wednesday
800 meter run
+ CrossOver Activation
+
4 Rounds NFT 1) WALL WALKS ( 7 reps) -complete to full handstand position with each rep 2) MAX RING DIPS -no kipping. Keep head and chest neutral and always be conscious of hitting that bottom position. -hip angle stays open (at 180) the entire time 3) PLANK PARTNER PUSH DOWN (3 rounds x 1 min) -start in either push up position or on elbows and find solid hollow position. -have partner push down on your lower back area for the required time. -they should push as hard as possible where hollow shape can stay intact. If lower back shape weakens, have partner ease up. -1 min rest between rounds. 4) HANDSTAND HOLD (2 min total; 30 sec each set min) -Accumulate 2 minutes in the least amount of kick ups possible. -keep track of the time and write down how long it takes to accumulate 2 min.
+
A. Snatch High Pulls 80x3x2, 85x3x2
B. Power Snatch+OH Squat 60/3+3, 65/3+3, 70x3+3x2 E2M (snatches+OHS x 3 reps)
C. Power Clean and Jerk OTM 60%x3x8
+
5 rounds
400m run
5 strict deficit HSPU @ 6”
50 ft FW @100/70 per hand
50 ft. Front rack walking lunge @ 135/95
10 DB power snatch; 100/70
rest 4 minutes
Friday
AM
5 sets NFT
1) RING SWINGS W/ Yoga block BETWEEN LEGS 7 swings
-whole body is working together on this drill. Don’t allow the block to drop to floor.
-elbows stay locked out the entire time.
-watch toes on the front part of the swing to generate maximum power.
2) STRICT MU 2 reps
-attempt linking them up if you can.
-take as much time as needed between sets.
-if this isn’t possible have partner spot around the hips
through the entire skill. Partner will assist as much as necessary
3) RING SUPPORT HOLDS 20sec hold x 3 rounds
-good position. rings turned out, head and chest neutral.
legs tight and together, locked out elbows.
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A. Snatch from Blocks 60/3, 70x3x2, 80x3x2
B. Clean from Blocks 60/3, 70x3x2, 80x3x2
C. Front Squat 60x4, 70x4x2, 80x3x3
PM
4 sets for rounds and reps
90 sec
5 GTO 155/105
5 CTB
5 Burpees
rest 90 sec
rest 5 min
for time:
Row 500m
20 Power Snatch 115/85
30 cal AB
Saturday
10 min AMRAP
7 Deadlift 135
7 Hang Power Cleans
7 HSPU
7 Box Jumps 24/20"
rest 10 min
for time:
25 KB S2O 1.5/1 pood
50 T2B
25 KB S2O 1.5/1 pood
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