Week Oct. 10

Monday

AM
AD 30 sec @90%
rest walk 30 sec
x 28
- rest 3 min after 14 sets

PM

A. Clean 60/1, 70x1, 80x1, 85x1, -30#x2x2
B. 10 min EMOM
Power Snatch 70% x 2 reps
Box Jump Over x 3 reps 30/24
C. Back Squat 60/4, 70x4, 80x3x3

+

7 sets
5 Thrusters (use 60% of your clean)
10 CTB Pull Ups
14 Pistols
rest 4 min

Tuesday
Am Or Post Strength 3 sets
STOMACH TO WALL HS HOLDS (45 sec)
-this should be thought of more as a positional drill rather than a strength drill. 45 sec should be doable for everyone. Focus on being as tight as possible from fingertips to toes and having whole body pressed up against wall.
WEIGHTED RING DIPS (5 reps)
-either weight vest or hanging weight. 5th rep should be challenging so find weight that is a challenge.
MALTESE RAISES (10 reps)
-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.
STRICT WALL HSPU (10 reps)

-if you can’t do 10 reps, do max number. No kipping.
HOLLOW ROCKS (50 reps)
-keep lower back on ground entire time, even if that
means feet are a little closer to vertical. Feet and knees together. Legs straight. Elbows locked with arms shoulder width apart.

PM

A. Split Jerk
3RM, -5%, -10%
B1. PUSH PRESS 10, 10, 10
B2. Band T-Bar Row 8-12 x 3 sets

+

EMOM 16 min
Row 15 cal -ODD
40 Double Unders- Even

+

3 Rounds
20 GHD Sit Ups
20 HIp Extensions

Wednesday
Am or Post Strength (After D1D2)
Gymnastics
COUPLET 1: (3 ROUNDS)
STRICT CHEST TO BAR PU (5 reps)
-pull as high as possible on each rep.
BALL PUSH UPS (25 reps)
-hands on ball. Touch chest (don’t bounce) and come to full plank position with each rep.

COUPLET 2: (3 ROUNDS)
KIPPING MU (3 reps)
-use the front uprise technique, watching toes come up first before initiating any hip drive or sit up action. INCHWORM HOLDS (7 reps)
-extend out as far as possible while still being able to keep whole body in hollow shape. Hold end position a long second before creeping feet up.

COUPLET 3: (3 ROUNDS) L SIT HOLDS (45 sec)
-on parallettes. Do whatever you need to stay up. Just don’t put feet down :)
HS WALK (Max distance)
-keep track of each attempt. Try to increase distance with each round.

Pm
A. Snatch 60/2, 70/2, 75/2, 80/2
B. Front Squat 60/3, 70x3x2, 80x3x2
C. OTM
Power Clean 70x3x9
D1. Wide Grip Strict Pull Ups 3x10
D2. Barbell Reverse Lunge 3x10(alternate legs)

+

3 Rounds
Run 400m
7 Bar Muscle Ups
15 OH Squat 135/95

FRIDAY

AM
5 sets
AirDyne 30 sec @ 90%
10 HSPU
15 AirSquats
rest 90 sec(walk back to start)

+
10 sets
40 sec row @90%
20 sec row @30%

PM
for time:
300m Row

30 T2B
30 Deadlifts 225/155
30 Dumbell Thruster 30/20
100 Double Unders

SATURDAY

Squat UB Pull
A. Clean and Jerk 60/3+1, 70x3+1x2, 80x3+1x2
B. Sn Balance + OH Squat 65%(of 1RM Snatch)x2+3x3
C. Back Squat@30x2;  2×10 at 67.5%, 67.5%xAMAP
+
For time:

10 Box Jump Overs 30/24
60 Wall-ball shots, 20/14 pound ball
30 Pull Ups
10 Box Jump Overs 30/24
40 Wall-ball shots, 20/14 pound ball
20 Pull Ups
10 Box Jump Overs 30/24
20 Wall-ball shots, 20/14 pound ball
10 Pull ups
10 Box Jump Overs 30/24