Tuesday February 21, 2017

Conditioning
20 unbroken db thrusters (50)
20 unbroken open standard hspu
rest 2 minutes
x3 sets

Movement
4 sets -- 20-second arch hold + 20-second hollow hold
3 sets -- 5 TNG squat clean (135) + max rep ring muscle ups (rest 1:1)

Weightlifting
Jerk Balance (4x4) 55-70%
Clean/Jerk (4x 1.1.1) @ 75-80% (rest 10 seconds between reps, 2 minutes between sets)
Clean pull w/ pause @ knee (3x2) @ 100% of CJ

Friday February 17, 2017

Home Work
----------------
Warm Up
i. 5-minutes rowing
ii. 3 sets of stuff
iii. Banded glute activation + leg swings

Conditioning
3 rounds
400m run
30 calorie assault bike
100 double unders

Weightlifting
i. snatch grip duck walk (4x 30ft)
ii. power snatch + snatch (every 90 seconds)
     50/1+5, 60/1+4, 65/1+3, 70/1+2, 75/1+1
     then, 3x1 to a max complex for the day
iii. snatch pull + snatch pull from 1" off the ground @ 95-105% of 1RM snatch

Thursday February 16, 2017

Home Work:
I. Warm up
    a. 5-minute row
    b. 10 goblet squats, 50 single unders, 6 kb rdl (x3 sets)
    c. banded glute activation, leg swings
II. Conditioning
    a. 3-minute clock: 50m low sled push (45lbs) + max rep power cleans in remaining time
        (weights -- 95, 135, 185, 225, 255)
        (x5 sets -- rest 3 minutes between sets)

Gym Work:
I. Warm up
II. Skill
    a. 3 sets of: 5-second hollow hang hold + 5-second arch hang hold + 5 H/A swings
    b. EMOM x 10 minutes -- 3 ring muscle ups
III. Strength
    a. emom x 8 minutes -- 1 paused (5-seconds) front squat (work to a heavy single)
    b. 3 sets of -- 15 laying clam shell (each side) + 10 banded good mornings
IV. Core Finisher
    a. 4 sets of: 10 windshield wipers + 20 hip extensions + 10 strict toes to bar

Sunday Feb 5th, 2017

Session 1
4-minute tabata push up plank shoulder touches
4-minute tabata inch worms

Mash Up
I. 6 rounds
   3 strict muscle ups
   12 calorie bike
   9 hand release push ups
 (5-minute break)
II. 5 rounds
    12 wall balls (30)
    10 handstand push ups
      8 deadlifts (225)
    60 double unders
(5-minute break)
III. 12-minute amrap
     10-12-14-16-18-20 bar facing burpees
     10-10-10-10-10-max rep clean and jerks (95, 135, 165, 185, 205, 225)

(recover until needed)

4x3 (every 90-seconds) muscle snatch (no contact) (use same weight, across)
snatch (every 2-minutes)
   60/6, 70/5, 75/4, 80/3, 85/2, 90/1, 70/3, 75/3, 80/3

Saturday Feb 4th, 2017

Active Recovery Day

Friday February 3rd, 2017

3x 3 kips + 2 kips with pull to ribs + 1 skin the cat

3x10 unbroken ring muscle ups
(rest 2-minutes between sets)

Front Squat
find 2RM in 9-minutes
-then-
4x2 @ 90% of 2RM

"Briggs"
for time:
2000m row
150 wall balls (20)
100 burpees
  50 thrusters (95)

3 sets
20 hip thrusts
20 GHD sit ups
20 hip extensions 

Thursday February 2, 2017

Sotts Press (4x3)

Every minute for 10 minutes (or until 2 fails)
   1 snatch + 1 overhead squat @ 85%
   4 bar facing burpees

Snatch pull w/ pause @ knee @ 100% (4x2)

12.2 -- 10-minute amrap of:
   30 snatches (75)
   30 snatches (135)
   30 snatches (165)
   max rep snatches (210)

accumulate 2-minutes in a freestanding handstand

8 sets of:
   10-seconds hold bottom of kip
   10-seconds hold top of kip

20 deficit (4") kipping hspu
   (rest 60-second)
   x3 sets