Week Sept. 26th

Monday
RESET; New Cycle

5 Rounds

L-SIT SHOOT THROUGH TO PUSH UP 10 sec L--->10 PU 

-on parallettes, start in L-sit hold (best position possible). After the 10 sec, tuck knees into chest and shoot legs through to plank solid position.

STRICT PULL UP HOLDS 5 reps 5 sec top hold

-as high of a pull as possible. Hold that top point for a full 5 seconds before lowering down.

HOLLOW ROCKS  30 reps

-find your hollow position with lower back flat on ground. Arms/legs tight throughout.

SHOULDER SHIFTS  5 shifts each direction

-back up against wall. Shift weight over from shoulder to shoulder keeping elbows locked out. If you feel comfortable enough to go up on to your fingertips, do it. No shoulder touches though.

A. Snatch; 60/2, 70x2x2, 80/2/2

B. C&J 60/2+1, 70x2+1x2, 80x2+1x2

C. BN snatch grip push press x 3 x 3 – off feel

D. Back Squat 60/3, 70x3x2, 80x3x2

+

30 Hang Squat Cleans 115/75

50 Ring Dips

30 Hang Squat Cleans 115/75

Tuesday
AM
4 sets
Run 3 min
rest 2 min
+
4 sets
Row 90 sec
rest 90 sec
+
4 sets
10 Burpees
25 Double Unders
rest 45 sec

PM
for time
Deadlift 275 x 5
12, 10,8, 6, 4, 2
HSPU
+
Iron Scap

Wednesday
AM
30 minutes @ 70% effort
400m run
5 Mu
50m FW  @2/1.5 pood/hand
10 T2B
50 double unders
20 ft. handstand walk

PM
A. Power Clean 12x3@60%
B. Back Squat 4×10 at 60%, 60%xAMAP
C1. Press 55/65/75 x 5
C2. Pendlay Rows 12-15 reps x 3 sets or Bench Chest Supported Kb Rows
D. Airdyne x 20sec x 5 sets; rest 2:40 

Friday 

AM 

Row 500m @90% effort 

rest walk 2:30 

x 4 

rest 5 min 

Row 500m @90% effort 

rest walk 2:30 

x 4 

PM 

A. Snatch 60/2, 70/2, 80x2x3 

B. Clean and Jerk 60/2+1, 70/2+1, 80x2+1x3 

C. Snatch High Pull 80x3x4 

D. Front Squat 60/3, 70/3, 75/3, 80x3x2 

+ 

3 sets 

3 min AMRAP 

7 Burpee Box Jump Overs 

10 GHD Sit Ups 

20 Double Unders 

rest 2 min 

Saturday 

A. Power Snatch 12x3@60% 

B. Close Grip Bench 4×10 at 60%, 60%xAMAP 

C. Good morning @2211 – 3RM

+

10-8-6-4-2 

AB cal 

Hang Power Clean 115/ 

Thrusters 115 

CTB Pull Ups 

+ 

B. 3 sets-6 wtd. back extensions + 6 GH raise; rest 2 min

C. Reverse Hypers - 3x30 (25-35% of back squat); rest 2 min

Week Sept. 19th

Sep 19, 2014 Monday
AM
6 x 90 sec /3 min rest
7 Burpee over ERG
250m Row
max wall ball shots

PM
A. Snatch Single To max, (max -10%, max-5%, max) x 3
B. Clean Pull 105%x3x4
C. Front Squat: Single to max (max -10%, max-5%, max) x 3

+

7 Rounds
5 Push Jerks 185/105
30 Double Unders

Tuesday

3 Sets NFT (take 60-90sec between stations)
1. STRICT CHEST TO BAR PU (7 reps)
     -as high as you can get. No kipping.
2. WALL WALKS (7 reps)
     -make sure to get as close to wall as possible with completion of each handstand. Also, keep core as tight as                   possible throughout
3. MALTESE RAISES (10 reps)
http://www.american-gymnast.com/shop/Learning-a-Maltese-on-Rings-W16.aspx
     -lay down on a bench on your back and hold light dumbbells in your hands. Body should be in tight fully      extended position.
     -with db close to sides, lower them down past body and push back up to about 45 degree angle. Critical to keep elbows locked out the entire time, so we will be using a light weight here. Starting with 2.5-10lbs will be sufficient (depending on the person). Don’t go above this for your first time. We have to build the tendon strength in those elbows slowly.

4. BOX HSPU (7 reps):
     -position yourself so hips to hands are stacked. If you need to bend knees to allow for proper positioning, do it. If you are able to stay fully piked, even better.
     -elbows tucked, and create solid tripod shape at bottom point. Position is more important than speed.

5. HAND RELEASE PUSH UPS (15 reps)
-full range. Take your time with each rep.
A. Power Snatch Single To max, (max -10%, max-5%, max) x 3
B. Power Clean Single To max, (max -10%, max-5%, max) x 3

+

12 min AMRAP

30 Power Clean 135/85
10 Pull Ups
30 Box Jumps 24"
10 Pull Ups
30 Kb Swings 2/1.5
10 Pull Ups

Wednesday
AM
AB 30 sec @90%
rest walk 30 sec

x 28
- rest 3 min after 14 sets
- consistent RPM’s per set

PM
A. Jerk from blocks: Single To max, (max -10%, max-5%, max) x 3
B. Clean Pull 100x2x5
C Back Squat 60/2, 70/2, 80/2, 90/2, 95/1, 80/2, 85/2, 90/1

+

Every 45sec
1. 3 Muscle Up
2. 3 OH squat 165


Friday
1) MALTESE PUSHUPS (20 reps x 3 rounds)
-critical to build this strength for the back roll. Lean as far forward as you can handle while still keeping a hollow body position. If you start to arch, you’ve gone too far.
2) TEMPO/PAUSE RING DIPS (3 reps x 3 rounds)
-10 second descent, 10 second pause, explode on ascent, 1 sec hold at top. 3 reps. Correct support position at completion of each rep.
3) ANGLED WALL HS HOLDS (30 sec x 4 rounds)
-stomach to wall. Create 45 degree angle with hands on floor and feet on wall. This is a positional exercise, so the objective is to create one curved shape from fingers to feet. No arch. No angles. As hollow as you can get.
-elbows locked out and squeeze body very tight throughout 30 sec. Don’t forget to breathe :)
4) BANDED BACK ROLL W/ PARTNERS (3 reps x 5 rounds)
-lower rings to about shoulder height (top of rings at shoulders). Wrap band across rings and hold on with hands. Band should be in tension slightly in from shoulder width.
-with a spotter on each side, lower body down to straight arm position below rings. STAY IN TIGHT TUCK POSITION THROUGHOUT ENTIRE EXERCISE. Keep eyes on knees as a visual target. Bring knees over band. In one continuous action, knees drive past vertical back down towards ground AND shoulders rise in unison. As I talk about other gymnastics movements, the key to this skill is to get the body to work as one continuos piece. Do not let knees/feet direct towards ceiling. You want to turn over in the tuck shape as fluidly as possible. Head must stay tucked throughout motion. (As a tactile tool, you can place a small towel or sock under your chin through action to keep head in place). Spotters will grab under shoulder as athlete comes through inverted hang position and give as much assistance as it takes to bring person safely to support. Place panel mat under rings when learning this skill.
5) MAX PB L-SIT HOLDS + (5 rounds)
-use tuck position if needed. Hold as long as possible. When you drop, take a 5 sec rest, and get back up and hold another 7 seconds. Record times and keep track for future.
+
A. Clean Single To max, (max -10%, max-5%, max) x 3
B. Snatch Deadlift w/ 10 sec eccentric on last rep 105x3x5
C. Front Squat 60/2, 70/2, 80/2, 85/2, 90/2, 95/2, 90/2, 95/1
+
6 sets
3 Power Clean 225/155  or 70%
3 Front Squat 225/155
Sprint 100m
rest/walk 3:30

Saturday
10 min
2k row
with time remaining Strict HSPU *
*When you come off of wall 1 legless rope climb to continue
rest 5 min

10 min AMRAP
2 DL 315
3 burpee over box jumps, 30”
4 Bar MU

rest 5 min

10 min AMRAP
30 TTB
20 Db STO 50/35
60 Double Unders
20 Db Snatch 50/35 *does not have to be alternating 

Week Sept 12th

Monday 

A. Snatch: Work to a Heavy Single for the day; then (max-10%, max-5%, max) x 3 

B. Snatch High Pull 100%x3x4 

C. Front Squat: Work to a Heavy Single for the day; then (max-10%, max-5%, max) x 3 

+ 

Every 3 minutes for as long as possible complete:

   2 rounds of: 

   10 overhead squats 95/65 

   10 chest-to-bar pull-ups 

Tuesday

Run 400m

x 6

rest 6 min

PM

A. Power Snatch OTM 70x3x12

B. Power Clean and Push Jerk OTM 70x2+2x12

C1. CGBP 65x8x5

C2. Single Leg Hip Thrust 10-15 per leg x 5; no weight

+

D. For time:

10 DL 315

25 GHD Sit Up-Double Hand

1 RC 15'

7 snatches 165

Wednesday

WALL WALKS (7 reps x 4 rounds)

-1 min rest between sets

-make sure to get as close to wall as possible with completion of each handstand. Also, keep core as tight as possible throughout.

BODY TIGHTENERS: 10 sec hold/10 sec relax for 6 rounds

-lay down on on ground (on stomach) and mimic a handstand position with hands flat up against wall. Whole body should be flat on ground through exercise. Squeeze entire body as tight as possible working on pushing arm pits down towards ground and rolling hips under into good hip tuck position.

PARTNER HS HOLDS (20 sec x 5 rounds)

-partner holds legs to help with balance and athlete works on position as best as possible.

-stay tight from fingertips all the way to toes.

MU WORK PARTNER STRICT MU (3 reps x 5 rounds)

-full range strict MU with a partner standing on box behind athlete spotting around the waist throughout entire action. Partner spots as much as needd.

-if athlete is incapable of doing strict action even with a spot, work on weakest link (either pull up or dip actions). 

+

20 min EMOM

Odd: 4 Front Squat 225 + 5 Strict pull ups

Even: Row 15/10 cal

Friday

AM

3 Sets  

ROPE CLIMB (2 reps) 

-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. 

STRICT DIPS (10 reps) 

-eyes stay forward, body tight. Go through full range. Hitting the absolute bottom point and locking out elbows at top are critical points. 

HOLLOW HOLDS (1 min) 

1 min might be long for some, so make this a max hold if 1 min is difficult. Record times. 

PULL UP HOLDS (20 sec) 

-complete pull up with as high of a pull as possible. 

At peak point hold position for 20 sec. 20 sec might be long for some, so make this a max hold if 20 sec is difficult. Record times. 

-whole body stays tight. Eyes stay forward. 

CRAB WALKS (50 feet) 

-hands and feet on ground. Stomach pointing towards ceiling. Keep hips pressed high towards ceiling as you walk. Walk forward not backward. 

+

10 minute warm up (legs)

+ 

30 sec. AB sprint @ max 

rest 2:30 

x4 

rest 5 minutes 

x2 

PM 

A. Clean and Jerk: Singles to max; then 85x2+1x4 

B. Clean Pulls:  100x2x5 

C. Back Squat 60/3, 70/3, 80/2, 85/2, 90/2, 95/1, 85x2x2 

D. Pendlay Row 3 x 5 

+ 

12 on the clock 

1 Hang Squat Cleans 135 

1 GHD Sit Ups 

2 Bar Muscle Ups 

2 Double Unders 

3 Wall Ball Shots 20/14 

3 Burpee over bar 

Saturday

Power Snatch: Singles to max; then (max-10, max-5, max) x 3 

+ 

5.4.3.2.1 

Clean and Jerk 185/125 

strict  Parrallets HSPU (two comp 45s or 1 hi-temp +abmat) x 2 

rest 5 minutes 

10 minute amrap 

10 alt. db power snatch; 70/55# 

10 strict ring dips 

10 T2B 

September 6th Week

Monday:

60 min Hike/Walk
20 min Run
Mountain Bike

Tuesday-
AM

8 x
Row 500m at repeatable pac

rest 1 min

Start Clean Next Week

A. Snatch 60/1, 70/1, 80/1, 85/1, 90/1, 80/1, 85/1, 90/1
B. Snatch Pull w/ Straps 100%x2x4
C. Front Squat 60/1, 70/1, 80/1, 85/1, 90/1, 80/1, 85/1, 90/1
D1. KB Front Rack Walking Lunge Steps x 20 reps x 4 sets; rest 0 sec
D2. Butterfly Pull Ups x 25 reps x 4 sets; rest 2 min
+
5x

20 sec AB SPRINT

rest 4 min

Wednesday
AM
3x 1 mile run- descend by each mile (so the first mile is slowed, second medium third mile is fastest, rest 3-4 minutes between)

PM
A. Power Clean and Push Jerk E2M 60/1+1, 65/1+1, 70/1+1, 75/1+1, 80/1+1
B. Power Clean and Push Jerk NO TNG 5 min AMRAP 70%
C. Deadlift (not clean deadlift)  80%x3x4
+
10 min AMRAP
7 HSPU
7 T2B
7 Burpees

Friday

AM

AD 30 sec @90% aerobic

rest walk 30 sec

x 20

PM 

A. Clean 60/1, 70/1, 80/1, 85/1, 90/1, 80/1, 85/1, 90/1 

B. Back Squat 60/3, 70/3, 80/3, 85/3, 90/2, 95/1 

+ 

3x3 min AMRAP:2 min off 

30 cal row 

20 Wall Ball Shots 30/20 

10 CTB 

rest 10 min 

Every 2 minutes for 10 minutes: 

5 bar muscle-ups 

10 ring dips 

15 thrusters, 95#/65# 

Saturday

A. Power Snatch (BASED OFF FULL SNATCH NUMBERS) E2M 60/1, 65/1, 70/1, 75/1, 80/1 

B. 5 min AMRAP 70% 

C1. Press 60%x10x4 

C2. Glute Ham Raises TEMPO 2020; 4 x 8-12 

+ 

2 Rounds for time: 

50 Double Unders 

40 KB Swings 1.5/1 pood

30 Box Jumps 24" all

20 GHD Sit Ups 

10 Shoulder to Overhead 185/125