Lots of Pacing on lots of movements 😉 WORKOUT: .8/1.0 Mile Bike @ 17-18/20-21mph (3:00 cap… scale distance accordingly) 6 rounds of “Aerobic” Tabata doing DB Power Cleans (35/50’s) REST 3:00 (Walk around) .8/1.0 Mile Bike @ IDENTICAL Pacing 6 rounds of “Aerobic” Tabata doing KB Swings (35/53#) REST
Skills and pace, pace, pace! SKILL WORK: Double and Triple Unders + Rowing technique * 10-15 minutes of perfection! WORKOUT: 2000m Row (8:30 cutoff) 100 Full KB Swings (35/53#) 200 Double Unders (19:00 cutoff) Try to do Doubles if you have them at all for the remaining
Strength work! STABILITY: :30 Ring Row HOLD :30 REST 2X POWER/STRENGTH: 1 Set of Max Rep Front Squats @ 90% 1RM Clean * Barbell must be cleaned into position on ALL sets * Aiming for 4-6 reps or so on the 90% set * WARM UPS: 60% for
Deadlift! STABILITY: :15 Ring Row Hold with feet elevated :45 Rest 3 sets back to back to back STRENGTH: 5 Deadlifts with a complete drop and reset perfectly on EVERY REP… * 50, 65, 75, 80-85, 85-90% 1RM * 15-20 minutes (88+% 1RM for 5 reps = New
Hump day! SHOULDER PREHAB: Band Pull Down + Pull Apart 1 set of MAX quality reps in 1:30 with a slow tempo POWER/SPEED: 5 Speed Snatch Deadlifts ** Major goal is keeping hips and bar connected + continuing to build speed as the bar approaches lockout at the
Twist off an old games workout… WORKOUT: 400m Ski Erg (1:30 cutoff) 21 KB Swings (35/53#) 2 Rope Climbs 800m Row 42 KB Swings (35/53#) 4 Rope Climbs 1600m Bike 63 KB Swings (35/53#) 6 Rope Climbs (21 minute cutoff) We will stagger 2 athletes in every 1:30
Deadlifts! STABILITY/CORE: 1:15 Hollow Hold (2:00 clock) IMMEDIATELY INTO… 1:15 Superman Hold (2:00 clock) STRENGTH/PULL SPEED: Deadlift Clusters 1.1.1.1.1 (1 rep every :10) * Goal is perfect position and bar acceleration to lockout * Do 50% 1RM as a warm up dropping each rep * Then 60, 70,
Gymnastics test and the long one for the week! GYMNASTICS: Perform 1 Non-Stop Set of Strict Muscle Ups, CTB Pull Ups, Chin Above Pull Ups, Lower Body Assisted Pull Ups or Ring Rows at a tough angle REST 2:00 Perform 1 Non-Stop Set of Strict Deficit HSPUs (2/4″), Regular
New assistance work! STRENGTH: 2RM Back PAUSE Squat (3 sec pause on the bottom of each rep before exploding out) Sets: 1 – 50% x 3-4 2 – 65% x 2-3 3 – 75% x 2 4 – 85% x 2 5 – 85-90% x 2 6 – 90-100%
Make sure to accumulate 2:00 of our core stability work after the warm up, but before touching the barbell… SKILL/POWER/POSITION: 1 Hang Power Snatch 3 Overhead Squats 1 Power Snatch 2 Overhead Squats 1 SQUAT Snatch 1 Overhead Squat * 15 minutes to work up to a MODERATE to
17.3 tonight! SKILLS: Continue your Pull Up and Dip strength work working every minute on the minute for 10 minutes like we have the last several weeks… OR Perform 1-6 RING Muscle Ups every 1-2:00 for 10:00 depending on your abilities… WORKOUT: 50 Calories on the Bike (3:30
Back Squats! STRENGTH: Back Squat 5,4,3,2,1 @ 83% 1RM (2:00-3:00 per work set) Warm ups: 50%x5, 65%x4, 75%x3, 80%x2 (8-10 minute to warm up) WORKOUT: Row for as many Calories on the Rower in 1:00… Proceed immediately to KB Swings (53/70#) until you reach 50 total reps…
Week 2 of OH Lunge… Get a little heavier than last week, then we will move onto a new variation next week! STRENGTH: 6 Steps of Overhead Walking Lunge * Try to beat your weight from last week as long as you have good lower back and knee positions
Deadlift… Week 3… Keep working top down set up and proper breathing/bracing… STRENGTH: Deadlift Ladder * Work up to 80% 1RM and perform the following every 1:30-2:30 on the clock: 5 reps (Rest 2:00) 4 reps (Rest 2:00) 3 reps (Rest 1:30) 2 reps (Rest 1:30) 1 rep *
Snatch – Week 3! POWER/SKILL: Work up to 85% of your Snatch 1RM & perform the following every 2:30 on the clock for 5 total sets: 1 Hang Power Snatch + 2 OH Squats + 1 Floor Power Snatch + 2 OH Squats Warm ups: 8-10 minutes 50%
Press! STRENGTH: Strict Press – Warm Ups: 6-8 minutes 60% of your 3RM for 3 reps 70% of your 3RM for 3 reps 80% of your 3RM for 3 reps 85% of your 3RM for 2 reps – Work Sets: 3:00-3:30 each set 3 sets of 3 reps
Getting heavy! POWER: Every minute on the minute for 8 minutes perform the following: 1 Hang or Floor Power Clean @ 90% 1RM (Pick the weaker position of the two) * Goal is to make all 8 reps/rounds, but if things get rough take a round off as rest,
Press training… Week 1! STRENGTH: Strict Press + 50% 1RM Pull Ups between each set… Warm ups: 3 reps @ 50% of your 3RM (Not 1RM) 3 reps @ 60% of your 3RM 3 reps @ 70% of your 3RM Work sets: 3 sets of 3 reps
Squat retest! STRENGTH/STRENGTH ENDURANCE TEST: ** Drop In Athletes – Work up to a moderate load for 3 reps on Front Squat & 5 Back Squats as you wor up, then do 6 to 10 Back Squats with your top weight on the final set… ** Regular Athletes
Final week of volume building before we start adding weight and taking the volume back down… STRENGTH/STRENGTH ENDURANCE: Front/Back Squat – Warm Ups: 5 Ft Sq & 6 Bk Sq @ 60% 1RM Ft Sq 3 Ft Sq & 4 Bk Sq @ 70% 1RM Ft Sq – Work
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