Accessory Work:
A. 3 sets of:
DB 1-1-2 Bench Press x 6-8 reps
Rest 30 seconds
DB Skull Crushers x 10-12 reps
Rest 30 seconds
Plate Plank Slides x 20 Alt reps
Rest 90 seconds
B. 3 sets of:
Single Arm Ring Row x 6-8 reps/Arm
Rest 30 seconds
Banded Push Ups x 10-12 reps
Rest 30 seconds
L-Sit Leg Pumps x 20-30 seconds
Rest 90 seconds
Mobility:
Overhead Banded Stretch x 1 minute/Side
Wtd Ankle Dorsiflexion x 1 minute/Side
Couch Stretch x 1 minute/Side
Movement Prep:
Cat Camel x 10 reps
BirdDog x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Wall Facing Squats x 10 reps
Warm Up:
AMRAP in 3 minutes
50 Single Skips
10 Plate GTOH
5 Burpees
Technique & Review:
Snatch
– Burgener Warm Up
– High Hang Squat Snatch x 3 reps
– Hang Squat Snatch x 3 reps
– Squat Snatch x 3 reps
A. Every 90 seconds x 5 sets
2 Pos Snatch
*Floor + Hang Snatch (ATK)
*Comp – Build to a Max for the Day
*L3– Build up to 70-75% of your 1RM Snatch
*L2 – Build up to 60-65% of your 1RM Snatch
*L1 – Pick a light load to focus on your Tech
B. 2 sets to Build to Workout Load
4 Hang Squat Snatch
20 Dbl-Unders
– Rest 60 seconds –
WOD
AMRAP in 6 minutes
8 Hang Squat Snatches
Dbl-Unders
*Comp & L3 – 115/85 & 50 Dbl-Unders
*L2 – 95/65 & 50 Dbl-Unders
*L1 – 75/55 & 30s of Dbl-Unders Attempts
Accessory Work:
A. 3 sets of:
Snatch Grip BTN Push Press x 6-8 reps
Rest 30 seconds
Snatch Grip Pendlay Rows x 6-8 reps
Rest 30 seconds
TEMPO Snatch Deadlift x 6-8 reps @ 5151
Rest 90 seconds
B. 3 sets of:
(R) Side Hollow Rocks x 10-15 reps
Rest 15 seconds
Hollow Rocks x 15-20 reps
Rest 15 seconds
(L) Side Hollow Rocks x 10-15 reps
Rest 30 seconds
WOD
“Takumi”
AMRAP in 20 minutes
20 Sit Ups
5 Bar Muscle Ups
20 Sit Ups
10 HSPU
20 Sit Ups
15 Burpees Over the Bar
20 Sit Ups
60 Dbl-Unders
20 Sit Ups
*Scale as needed.
Cool Down
30-60 minutes on Lingering
Accessory Work:
A. Every 5 minutes x 4 sets
500m row
5 Devil’s Press (50/35)
10 DB Bench Press
15 DB Front Squats
B. Complete
200m OH Waiters Walk (45/35)
200m BWD Sled Walk (135/95)
200m OH Waiters Walk
200m FWD Sled Walk
Mobility:
Banded Front Rack x 1minute/Side
Figure 4 Wall Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Inchworm + Push Up x 5 reps
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps
Warm Up:
AMRAP in 3 minutes
50 Skips
3 Broad Jumps
5 Drop Squats
7 V-Ups
Technique & Review:
Power Clean
– Burgener Warm Up
– High Hang Power Clean x 3 reps
– Hang Power Clean x 3 reps
– Power Clean x 3 reps
Rope Climb
– Stand to Lower x 1-2 reps
– Knees to Elbows x 2-3 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps
3 sets to Build to Workout Load & Height
3 Power Cleans
Foot Lock & Extend
3 Box Jumps
– Rest 60 seconds b/t sets –
WOD
AMRAP in 15 minutes
12 Power Cleans
Rope Climbs
12 Box Jumps
*Comp – 165/115 – 2 Legless Rope Climbs & 30/24″
*L3 – 135/95 1 Legless + 1 Rope Climb & 24/20″
*L2 – 115/85. 2 Rope Climbs & 24/20″
*L1 – 95/65. 1 Rope Climb & Scale as needed
Accessory Work:
A. 3 sets of:
False Grip Ring to Chest Pull Ups x 3-6 reps
Rest 30 seconds
Muscle Up Beat Swing x 5-7 reps
Rest 30 seconds
3D Banded Pull Aparts x 15-20 reps
Rest 90 seconds
B. HS Walking Practice
Spend 5-10 minutes on Each Drill today. Take this time to help improve your overall technique
and polish up your HS Walking.
Drill 1 – Handstand Shoulder Shifts
Drill 2 – Banded HS Shoulder Taps
Drill 3 – Wall Facing HS Hold to HS Walk
Mobility:
Runners Lunge x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Wrist Mobility
Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk
Warm Up:
10 Minutes of:
– Coach Led Ladder Drills + Running Drills
Technique & Review:
2 sets to Build to Workout Load
100m Jog
Shoulder Press x 3 reps
100m Jog
Shoulder Press x 1 rep
– Rest 60 seconds b/t –
WOD
“Shoulder Press Biathlon”
For time:
400m run
18 Shoulder Press
400m run
15 Shoulder Press
400m run
12 Shoulder Press
*Each time the athlete breaks a set of Shoulder Press they must run 200m.
*Time Cap: 18 minutes
*Comp – 115/75
*L3 – 95/65
*L2 – 75/55
*L1 – 15.12.9 (65/45)
Mobility:
Banded Front Rack Stretch x 1 minute/Side
Wtd Ankle Dorsiflexion x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each
Movement Prep:
Cat Camel x 10 reps
Wall Facing Squats x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps
Warm Up:
AMRAP in 3 minutes
20 Plate Hops
5 No Push Up Burpees
10 Plate GTOH
5 Jump Squats
Technique & Review:
A. Every 2 minutes x 3 sets
Front Squat
*Set 1 x 10 reps @ Light
*Set 2 x 8 reps @ Moderate
*Set 3 x 6 reps @ Heavy Moderate
B. Every 3 minutes x 7 sets
Front Squat
*Sets 1-2 x 6 reps
*Sets 3-4 x 4 reps
*Sets 5-6 x 2 reps
*Set 7 x 10 reps @ 50% of Heaviest 2 rep.
*Comp & L3 – Build in load each set
*L2 – Build up to 75-80% in sets 5&6
*L1 – Keep the loads Light-Moderate to focus on
positioning and speed in the squat.
WOD
2 rounds for time:
10 (R) DB Snatch
15 Wall Balls
10 (L) DB Snatch
15 Wall Balls
20 Push Ups
*Comp – DB (70/50) & 30/20
*L3 – DB (50/35) & 20/14
*L2 – DB 45/30 & 20/14
*L1– 35/25 & Scale as needed
Accessory Work:
A. 4 sets of:
DB Split Squat x 10-12 reps/Leg
Rest 30 seconds
DB Jumping Lunges x 20 Alt reps
Rest 30 seconds
DB Renegade Rows x 20 Alt reps
Rest 90 seconds
B. 3 sets of:
GH Nordic Raises x 6-8 reps
Into…
Sandbag Carry x 100ft (150/100)
Into…
Sandbag Squats x 10 reps
Rest 90 seconds