Week Oct. 3rd

Monday
STRENGTH WORK
4 sets
(90sec to 2min rest between sets
STRICT MU (3+1 reps
-complete 3 strict MU in a row and come down for 10 sec. Get back up and complete 1 additional rep.
-if can’t complete on own, have a spotter in place to assist by holding around your waist.
BALL PUSH UPS (35reps
-if you have a physio ball, do it on that. If not, a 6lbs med ball is good. Hands on the ball, feet on the ground (feet together is preferable).
-full extension at both top and bottom with each rep. If you complete 35 straight through, take a 5 sec break and start back up. Limit rest as much as possible.
STRICT TOES TO BAR (15 reps
-these are going to be pretty hard, but do the best you can. If you can’t bring feet all the way to bar, it’s ok. Bring as high as possible with straight legs.
KIPPING BAR MU (5reps
-try to do them as tight as possible. Feet and knees together. Use your whole body for the kipping action. Loose body = dead weight.
+
A. Snatch 60/2, 70/2, 80x2x4
B. Back Squat 60/4, 70x4x2, 80x3x2
C. Snatch Grip PP(3)+OH Squat(3)- Work to a Heavy Triple
+
3 sets @full go
20 Burpees
Row 400m
20 Hang Power Snatch 75/55
rest 5 min walking

Tuesday

Am

Run 400 m @ 70% 

rest 30 sec 

Run 400 m @ 80% 

rest 1 min 

Run 400 m @ 90% 

rest 2 min x 3 

PM

For time:

10 Box Jump Overs 30/24

60 Wall-ball shots, 20 pound ball 

30 Handstand push-ups
10 Box Jump Overs 30/24
40 Wall-ball shots, 20 pound ball 

20 Handstand push-ups
10 Box Jump Overs 30/24
30 Wall-ball shots, 20 pound ball 

15 Handstand push-ups
10 Box Jump Overs 30/24

Wednesday

AM

5 sets 

1 min Row 

1 min Single Unders 

1 min AirDyne 

rest 1min 

PM 

STRENGTH WORK 

L-SIT SHOOT THROUGH TO PUSH UP (10 sec L--->10 PU 5 rounds) 

-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 rounds, 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 (4 sets of 30 reps) 

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

SHOULDER SHIFTS (4 sets of 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. Power Snatch 12x3@65

B. Clean 60/3, 70x3x2, 80x3x2 

C. Deadlift 4×10 at 60%, 60%xAMAP(-2) 

D1. Close Grip Bench 55/65/75 x 5 

D2. Kipping Pull Ups 20-30 x 3 

D. Prowler 30 yards AFAP and Heavy; rest 2 min; x 5 sets 

Friday

A. Snatch 60/3, 70x3x2, 80x3x2; E3M 

B. Power Clean 12x3@65% OTM 

E. Back Squat 55/65/75x5 

+ 

3 rds for time: 

15 cal row 

12 OH squat 165 

Saturday

PARTNER HOLDS (30 sec x 4 rounds) 

-get accustomed to doing handstands away from the wall a little more. Have a partner hold your legs, but only assist as much as is necessary. If you are finding the balance on your own, have them back off. 

KIPPING PULL UPS (20 reps x 3 rounds) 

-legs/core stay as tight as possible. If you start to get tired and need to bend legs, you can do it but only once you are exhausted. Keep the good form as long as possible. If legs are all separated from rep one, hold towel between feet. 

WALL SHOULDER TOUCHES (10reps each side x 4 rounds) 

-keep feet together and shift the weight from the shoulders. 

MAX RING DIPS (4 sets) 

-no kipping. record number each round 

+ 

C. Jerk 60/3, 70x3x2, 80x3x2; E3M 

D. Press 4×10 at 60%, 60%xAMAP 

+ 

10 min AMRAP 

7 Db Push Press 50/35

10 CTB Pull Ups

15 Kb Swings 2/1.5 Pood

rest 5 min 

50 T2B for time 

every drop off Wall is 3 rope climbs