Sunday 5.28.17

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PERFORMANCE/FITNESS
Warmup –
1 x 10 Ankle Taps against Wall
2 x 5 Wall Squat w/ 3s pause at bottom of each rep
1 x 10 PVC Pass Throughs
1 x 5 Scap Pullup w/ 3s hold at top
1 x 5 Scap Pushup
+
3 Rounds
Strict Pullup w/ 1s pause x 3-7
HS Hold back or stomach x ME
V up x 25-30
+
24 minute Clock –
Every 6 minutes Starts a new round
300m Run
20 Kettlebell Swings
10 Pullups
3-5 Wall Climbs

Saturday 5.27.17

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PERFORMANCE/FITNESS
A. Three Sets:
Goblet Squat @55X1 x 3 reps
Crawl x 10 steps forward + 10 backward
Crawl x 10 steps lateral in each direction
Russian Twist x 20/side
B. Teams of 2 break up movements evenly
For time:
10 Toes to Bar
20 Dumbbell Push Press 45/35#
30 Ring rows
40 Dumbbell Step ups 45/35# 24/20″
50 Pushups
60 Situps
700m Row
rest 5 minutes then back up ladder

Friday 5.26.17

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PERFORMANCE
A. Clean Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Shrug x 3 reps
Hip Clean Hi Pull x 3 reps
Front Squat w/ pause at bottom x 3 reps
Hip Clean x 3 reps
Clean from above knee w/ pause x 4-8 reps
B.   10 minutes to build to Heavy Single-
Clean Pull w/ pause in extension + Clean from above knee + Front Squat w/ pause at bottom position x 1 reps
C. 2017 Regional Event #2
21.15.9
Dumbell Snatch 80/55#
Ring Dip
Scaling Options for Dip – 
  1. Ring w/ Foot Assistance
  2. Box w/ Foot Assistance 
  3. Pushup 
FITNESS
A. Clean Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Shrug x 3 reps
Hip Clean Hi Pull x 3 reps
Front Squat w/ pause at bottom x 3 reps
Hip Clean x 3 reps
Clean from above knee w/ pause x 4-8 reps
B. Four Sets:
Deadlift Cluster @50X1 x 3 reps
rest 20 seconds
Turkish Get up 2/arm
rest 90 seconds
C. 2017 Regional Event #2
21.15.9
Dumbell Snatch 80/55#
Ring Dip
Scaling Options for Dip – 
  1. Ring w/ Foot Assistance
  2. Box w/ Foot Assistance 
  3. Pushup 

Thursday 5.25.17

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PERFORMANCE/FITNESS
A. Three Sets:
Kettlebell Goblet Hold Front + Lateral + Reverse Lunge x 5 reps / leg (Front + Lateral + Reverse =1)
rest 20 seconds
Double KB Bent over Row @32X1 x 8 reps
rest 20 seconds
Deadbug x 5/side
rest 60 seconds
B. Complete as many rounds and reps as possible in 4 minutes of:
500m Run
Strict Handstand Pushup x Max Reps in remaining time
rest 4 minutes
Complete as many rounds and reps as possible in 4 minutes of:
Dumbell Burpee Step overs 24/20” 40/30# per hand
rest 4 minutes
Complete as many rounds and reps as possible in 4 minutes of:
Dumbell Thruster x 5 reps 40/30# per hand
Kipping Pullup x 5 reps or 3/2 Strict Pullup
rest 4 minutes
Complete as many rounds and reps as possible in 4 minutes of:
30 Double unders or 90 Singles
10 Toes to Bar

Wednesday 5.24.17

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PERFORMANCE
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. 10 minutes to Build to Heavy Single Power Jerk
C. Four Sets for Max Reps:
Against a 2 minute Running Clock
Row 300/250 Meters
Push Press x Max Reps @115/75#
rest 2 minutes btw sets
FITNESS
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. 10 minutes to Build to Heavy Double Strict Press
C. Four Sets for Max Reps:
Against a 2 minute Running Clock
Row 300/250 Meters
Push Press x Max Reps @115/75#
rest 2 minutes btw sets

Tuesday 5.23.15

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PERFORMANCE
A. Snatch Prep – Performance- Barbell Fitness – Barbell or PVC
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. 10 minutes to build to Heavy Single-
Snatch Pull w/ pause in extension + Snatch from above knee + OHS w/ pause at bottom position x 1 reps
C. Partners alternate full rounds to complete 5 Rounds each of:
18 Air Squat
12/8 Cal Assault Bike
6 Deadlift 275/185#
FITNESS
A. Snatch Prep – Performance- Barbell Fitness – Barbellor PVC
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. Three Sets:
Barbell Romanian Deadlift @32X1 x 6 reps
rest 20 seconds
Single arm Dumbbell Bench Press @30X1 x 8/arm
rest 20 seconds
Sled Push @grinder weight x 50ft
rest 75-90 seconds
C. Partners alternate full rounds to complete 5 Rounds each of:
18 Air Squat
12/8 Cal Assault Bike
6 Deadlift 275/185#

Monday 5.22.17

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PERFORMANCE/FITNESS
A. Back Squat Prep
Bar on Top of knees Ankle Stretch x 30s
ARE Squat x 5/ per position Heels, Flat, Toes Elevated
Squat hold w/ Knee Drive out x 10s on 10s off x 2 sets
Squat Prep x 3 minutes
B. 8 minutes to Build to Heavy Single
Front Squat w/ 3s pause at Bottom x 1
C. 6 Minutes to Build to Heavy Triple
Back Squat @30X1 x 3 reps
D. Complete as many rounds & reps as possible in 3 minutes:
Strict Pullup @3030
rest 1 minute
15.12.9
Front Squat 135/95# from floor
Burpees over Bar

Sunday 5.21.17

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PERFORMANCE/FITNESS
Foam Roll x 5 minutes
Ankle Stretch against wall x 10 per postion
+
30:30 x 3 Air Squat
30:30 x 3 Pushups
+
Gymnasty Work
2 Rounds
Wall Climb w/ pause at highest point x 7
Arch up x 15-25
+
2 Rounds
Strict Pullup/ Chin over Bar Hold/ Flexed Hang x Max Effort
V up x 15-25
+
Every 6 minutes x 5 sets 30 minutes
6 Single Arm Overhead Dumbbell Walking Lunges  (3L arm + 3R arm)
12 Jumping Lunges AFAP
24 Single Leg Rope Skips (12L + 12R)
36s Assault Bike

Saturday 5.20.17

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PERFORMANCE/FITNESS
A. Three Sets:
Strict Toes to bar x 8 reps
Double KB or DB Farmer Carry x 100ft
Kettlebell Halo x 8/direction
B. Teams of 2 alternating movements complete as many rounds and reps as possible in 30 minutes of:
50 Double unders
40 Wall Ball 20/14@
30 Kettlebell Swing 55/35#
20 Burpees
10 Pullups or 7/5 Strict Pullup
P1 – 50 DU P2- 40 WB P1 – KB swing etc…