Sunday 8.13.17

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PERFORMANCE/FITNESS
A. Gymnastics  –
Inchworm x 5 reps 10s pause in extension of each rep
+
Three Sets:
Scap Pullup @2222 x 6-8 reps
Strict Handstand Pushup  x 2-5 reps
Forearm Wrist Curl x 15/direction
B. Midline Work
Two Sets
Hollow Hold w/ PVC Overhead x 30 seconds
Arch up Hold w/ PVC Overhead x 30 seconds
Standing Side Bend x 12-15/side
C. Complete as many rounds and reps as possible in 15 minutes
20/15 cal Row or AB
15 Goblet Squat 70/55#
10 Burpees

Saturday 8.12.17

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PERFORMANCE/FITNESS
Three Sets:
Goblet Hold Lateral Lunge w/ pause at bottom of each rep x 6/leg
rest 20 seconds
Double Kettlebell Bent over Row @2222 x 8-10 reps
rest 20 seconds
Single Leg Hip Bridge off Med Ball x 12 /leg
rest 60 seconds
B. Complete as many rounds and reps as possible in 5 minutes
Run 600m
Max Row for meters in remaining time
-rest 5 minutes –
Complete as many rounds and reps as possible in 5 minutes
4 Strict Pullups
12 Air Squats
– rest 5 minutes –
Complete as many rounds and reps as possible in 5 minutes
Run 600m
Max Row for meters in remaining time
– rest 5 minutes
Complete as many rounds and reps as possible in 5 minutes
10 Dumbbell Push Press
10 V ups

Friday 8.11.17

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PERFORMANCE
A. Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch x 2 reps
Snatch x 3-5 reps
B.  Every 2:30 x 6 sets
Snatch Cluster @70-80% x 1.1.1 rest 10-15s btw clusters
C. Complete as many rounds and reps as possible in 15 minutes
200m Shuttle Run
15 Hang Power Snatch 75/55#
9 Barbell Jumping Squats 75/55#
FITNESS
A.  Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch x 2 reps
Snatch x 3-5 reps
B. Four Sets:
Heavy Russian Kettlebell Swing Cluster x 6.6.6 rest 10-15s btw clusters
rest 10 seconds
Pushup into full protraction in finish w/ full retraction at bottom w/ hold x 4-8 controlled perfect reps
rest 20 seconds
Turkish Get up x 1/arm
rest 60 seconds
C. Complete as many rounds and reps as possible in 15 minutes
200m Shuttle Run
16 Hang DB Power Snatch
9 Goblet Hold Jumping Squats

Thursday 8.10.17

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PERFORMANCE/FITNESS
A. Deadlift Prep
Barbell Good Morning x 5 reps
Single Leg Romanian Deadlift x 3/leg
Barbell Romanian Deadlift to above knee w/ pause x 3 reps
Deadlift @10s up 10s down x 2 reps
Deadlift x 3-5 reps
B. Four Sets:
Deadlift @20X1 @70-80% of 8RM x 8 reps
rest 20s
Double Dumbell Push Press x 8-10 reps
rest 2 minutes
C. Five Rounds for time:
10 Deadlift 225/155#
20 Jumping Lunges

Wednesday 8.9.17

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PERFORMANCE/FITNESS
A. Five Sets:
Bottom of Dip hold x 15-30 seconds
Chest to Bar Hold x 15 -30 seconds
Double Kettlebell Front Rack Hold x 50ft
B. “IWT”
12 Double Russian Kettlebell Swings
20s Burpee Broad Jump
90s Row for Meters
rest 2 minutes x 3 sets
– rest 4 minutes –
12 Heavy Dumbbell Lunges
2 minute Assault Bike
rest 2 minutes x 3 sets

Tuesday 8.8.17

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PERFORMANCE/FITNESS
A. Front Squat Prep
Air Squat knee push out at bottom x 5 push outs/leg
Behind Neck Front Rack Mobility x 20-30s hold
Front Squat w/ Barbell Behind neck w/ pause x 3 reps
Full Grip Front Squat w/ pause at bottom x 3 reps
Front Squat @10s down 10s up x 2 reps
Front Squat x 3-5 reps
B. Five Sets:
Front Squat w/3s pause in first rep only @70-80% of 5RM x 5 reps
rest 20s
Wide Grip Bent over Row x 8-12 reps
rest 90s
C. Every minute on the minute x 10 minutes
10 Thruster 95/65#
5 Burpees

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PERFORMANCE 
A. Clean & Jerk Prep
Front Squat x 3 reps
Tall Muscle Clean x 3 reps
3 Position Clean (Hip, Above knee, Ground) x 2 reps
Jerk Dip Hold x 3 reps
Press in Split x 3 reps
Split Jerk x 3 reps
B. Every 2:30 x 6 sets (15 minutes)
Clean & Jerk Cluster @70-80% x 1.1.1 rest 10-15s btw clusters
C. “Elizabeth”
For Time:
21.15.9
Power Clean 135/95#
Ring Dip
FITNESS 
A. Clean & Jerk Prep
Front Squat x 3 reps
Tall Muscle Clean x 3 reps
3 Position Clean (Hip, Above knee, Ground) x 2 reps
Jerk Dip Hold x 3 reps
Press in Split x 3 reps
Split Jerk x 3 reps
B. Five Sets:
Clean Grip Romanian Deadlift @30X1 x 6-8 reps
rest 10 seconds
Dumbell Press in Split x 6-8/ per leg
rest 20 seconds
Reverse Crunch x 12-15 reps
rest 60 seconds
C.  “Elizabeth”
For Time:
21.15.9
Dumbell Power Clean 50/35# per hand
Ring Dip

Friday 8.4.17

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PERFORMANCE
A. Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch x 2 reps
Snatch x 3-5 reps
B. Snatch –  15 minutes to build to 1RM for this cycle
C. Complete as many rounds & reps as possible in 7 minutes
50 Double unders
10 Overhead Squat 135/95#
FITNESS
A.  Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch x 2 reps
Snatch x 3-5 reps
B. Five Sets:
Heavy Russian Kettlebell Swing x 8-10 reps
rest 10 seconds
Pushup into full protraction in finish w/ full retraction at bottom w/ hold x 4-8 controlled perfect reps
rest 20 seconds
Turkish Get up x 1/arm
rest 60 seconds
C. Complete as many rounds & reps as possible in 7 minutes
50 Double unders or 100 Single Unders
10 Overhead Squat or Goblet Squat

Thursday 8.3.17

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PERFORMANCE/FITNESS
A. Deadlift Prep
Barbell Good Morning x 5 reps
Single Leg Romanian Deadlift x 3/leg
Barbell Romanian Deadlift to above knee w/ pause x 3 reps
Deadlift @10s up 10s down x 2 reps
Deadlift x 3-5 reps
B. Deadlift @20X1 – 15 minutes to build to 8RM for this cycle 
**In btw first 3-4 sets perform Double Dumbell Push Press x 8 reps**
C. Every 5 minutes x 4 sets (20 minutes)
5 Hang Power Cleans
10 Burpees over Bar
20 Kettlebell Swings 55/35#