11.20.17 Monday

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ReTest Week
PERFORMANCE/FITNESS
A. Front Squat Prep
Behind Neck Front Rack Mobility x 20 seconds Hold
Front Squat w/ Barbell Behind Neck x 3 reps
Front Squat @10s down 10s up Tempo x 2 reps
Front Squat @30X1 x 3-5 reps
B. Front Squat @30X1 – 15 minutes to Build to 2RM
**in btw Sets 1-3 perform Gymnastics Upper Body Vertical Pulling of Choice **
Upper Body Pulling Options
  1. Legless Rope Climb x 1
  2. Rope Climb w/ legs x 1 **1-2 Attempts if practicing**
  3. Weighted Pullup x 1-3 reps
  4. Strict Pullup @2222 x 2-5 reps **Choose Toughest Scaling Option**
  5. Kipping Pulllup x 3-8 Reps **More about Technique here than breathing or speed**
C.  “Lieutenant Dan” 
Alternating Tabata
Empty Bar Back Squats
Double Unders
-Rest 2 minutes-
100 Calf Raises off 45# Plate
20 seconds of Back Squats 10 seconds 20 seconds of Double Unders or Single Unders x 8 minutes 
D. Decompression x 1-2 sets/ side

Friday 11.17.17

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Class Schedule for Today – 5:15am, 9:00am, 12:00pm 
Coach’s Seminar Weekend!! 
PERFORMANCE
A. Snatch + OHS Prep
Overhead Squat @22X1 x 3 reps
Hip Snatch x 3 reps
Snatch from above knee x 3 reps
Snatch  from Ground x 3-5 reps
B. Snatch + Overhead Squat @22X1 (1+1) x Every 2 minutes x 6 sets (12 minutes)
Set #1 – x 2 reps @60%
Set #2 – x 2 reps @70%
Set #3 – x 2 reps @70%
Set #4 – x 2 reps @75%
Set #5 – x 2 reps @80%
Set #6 – x 2 reps @80%
C. “Snatch & Grab” 
Two Sets:
60 seconds Max Hang Power Snatch 95/65#
60 seconds Rest
60 seconds Max Toes to Bar
60 seconds Rest
60 seconds Max Box Jump over 24/20″
60 seconds Rest
60 seconds Max Burpees
60 seconds Rest
60 seconds Max Distance Row
60 seconds Rest
D. Decompression x 1-2 sets/ side
FITNESS
A. Snatch + OHS Prep
Overhead Squat @22X1 x 3 reps
Hip Snatch x 3 reps
Snatch from above knee x 3 reps
Snatch  from Ground x 3-5 reps
B. Three Sets:
Jumping Back Squat w 4s lower in each rep & NO Bounce out of bottom x 5 reps **Keep it light here, Focus on Speed & Height**
rest 20 seconds
Single Arm Plank on hands x 20-40s/ arm
rest 2 minutes
**During Break perform mobility in problem area of choice**
C.“Snatch & Grab”  
Two Sets:
60 seconds Max Hang Dumbbell Snatch Alternating Arms
60 seconds Rest
60 seconds Max Toes to Bar
60 seconds Rest
60 seconds Max Box Jump over 24/20″
60 seconds Rest
60 seconds Max Burpees
60 seconds Rest
60 seconds Max Distance Row
60 seconds Rest
D. Decompression x 1-2 sets/ side

Thursday 11.16.17

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PERFORMANCE/FITNESS 
A. Two Sets:
Elevator Pullups (Pause 1/4 way up, 1/2 way up, 3/4 way up, & Top) x 2-6
Double Dumbbell Bent over Row w/ 10s hold at top of last rep x 12 reps **Ensure using middle & Lower Trap NOT Upper Trap**
Scap Pushup @2222 x 2-6 reps
Double Dumbbell Romanian Deadlift @30X1 x 12 reps
B. “Knee Deep in it” 
Complete as many rounds and reps as possible in 20 minutes
3 Strict Pullups
6 Pushups
9 Wall Ball 20/14#
C. Decompression x 1-2 sets/ side

Wednesday 11.15.17

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PERFORMANCE/FITNESS
A.  Clean Grip Deadlift Prep
Hook Grip Introduction/ Explanation
Single Leg Romanian Deadlift x 3 / leg
Clean Grip Romanian Deadlift @30X1 x 5 reps
Clean Grip Deadlift  @10s down 10s up Tempo x 2 reps
Clean Grip Deadlift @30X1 x 3-5 reps
B. Four Sets Sets:
Clean Grip Deadlift Cluster @70-80% @30X1 x 1.1.1 rest 10-15s btw clusters
** Focus on Bar Speed here**
rest 20 seconds
Gymnastics Upper Body Vertical Pushing of Choice
rest 2 minutes
Upper Body Pushing Options
  1. Strict Handstand Pushup (Any Variation) x 2-6 reps **Choose Toughest Scaling Option**
  2. Strict Ring or Box Dip x 2-6 reps
  3. Pushup @2222 x 2-5 reps **Choose Toughest Scaling Option**
  4. Handstand Walk (w/ spotter if necessary) x 10-20 ft
C.  “Throat Punch”
Complete as many as rounds and reps as possible in 9 minutes:
200ft Shuttle Run – **25ft Increments**
5 Power Clean 115/75# or 5 DB Power Clean
5 Burpees over Bar
D. Decompression x 1-2 sets/ side

Tuesday 11.14.17

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PERFORMANCE
A.  Clean Hi Pull Prep
Single Arm Front Rack Mobility x 15s/arm
1/4 Front Squat w/ 3s pause at bottom x 3 reps
Hip Clean Pull  x 3 reps
Clean Hi Pull from above knee x 3 reps
Clean Hi Pull from Ground x 3-5 reps
B. Power Clean + Power Jerk (1+1) x Every 2 minutes x 6 sets (12 minutes)
Set #1 – x 2 reps @60%
Set #2 – x 2 reps @70%
Set #3 – x 2 reps @70%
Set #4 – x 2 reps @75%
Set #5 – x 2 reps @80%
Set #6 – x 2 reps @80%
C.  “Shuggy Boat” 
Five Sets:
30 seconds Row for Cals
30 seconds Rest
60 seconds Kettlebell Swing 55/35# **Eye Level or Above on Swings**
Rest 2 minutes
D. Decompression x 1-2 sets/ side
FITNESS
A. Clean Hi Pull Prep
Single Arm Front Rack Mobility x 15s/arm
1/4 Front Squat w/ 3s pause at bottom x 3 reps
Hip Clean Pull  x 3 reps
Clean Hi Pull from above knee x 3 reps
Clean Hi Pull from Ground x 3-5 reps
B.  Three Sets
Clean Hi Pull x 5 reps *Technique &*Speed Focus **
rest 20 seconds
Single Arm Dumbbell Bench Press w/ Glute Bridge @30X1 x 10-12/arm
rest 20 seconds
Side Plank x 30-45 seconds/side
rest 75- 90 seconds
C.  “Shuggy Boat” 
Five Sets:
30 seconds Row for Cals
30 seconds Rest
60 seconds Kettlebell Swing 55/35# **Eye Level or Above on Swings**
Rest 2 minutes
D. Decompression x 1-2 sets/ side

Monday 11.13.17

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DE Load Week 
Low Volume 
Low Intensity 
PERFORMANCE/FITNESS
A. Front Squat Prep
Behind Neck Front Rack Mobility x 20 seconds Hold
Front Squat w/ Barbell Behind Neck x 3 reps
Front Squat @10s down 10s up Tempo x 2 reps
Front Squat @30X1 x 3-5 reps
B. Four Sets:
Front Squat @30X1 x 2 reps
Rest 20 seconds
Gymnastics Upper Body Vertical Pulling of Choice
rest 2 minutes
Front Squat Percentages (Based off Heavy Double)
Set #1 – 2@70%
Set #2 – 2@70%
Set #3 – 2@75%
Set #4 – 2@80%
Upper Body Pulling Options
  1. Legless Rope Climb x 1
  2. Rope Climb w/ legs x 1 **1-2 Attempts if practicing**
  3. Weighted Pullup x 1-3 reps
  4. Strict Pullup @2222 x 2-5 reps **Choose Toughest Scaling Option**
  5. Kipping Pulllup x 3-8 Reps **More about Technique here than breathing or speed**
C. “No where to Run”
For Time:
21.15.9
Dumbell Burpee 50/35#
Dumbbell Thruster 50/35#
D. Decompression x 1-2 sets/ side

Sunday 11.12.17

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PERFORMANCE/FITNESS 
A. Gymnastics  –
12 minutes to choose 1 movement per category to complete 3-4 sets of each
Upper Body Push
Strict Handstand Pushup or Handstand Pushup Variation x 3-7 reps
Ring Dip or All Dip Variations x 4-8 reps
Ring Pushup or any Pushup Variation x 5-10 reps
Upper Body Pull
Legless Rope Climb x 1 rep
Rope Climb w/ legs x 2 reps
Ring Pullup @33X1 x 2-5 reps
Weighted Pullup x 1-5 reps
Strict Pullup x 3-7 reps
B. Midline Work
Three Sets:
Side Plank Rotations on Elbow x 8-12/side
Leg Lowering w/ 5 Count x 8-12 reps **Low back on ground entire time**
Crawl Position Hold w/ Parter Push x 15 seconds
C. Teams of two, break up as you see fit, complete as many rounds and reps as possible in 20 minutes of:
20 Kettelbell Swings 70/55#
30 Cal AB or Row
40 Wall Ball 20/14#

Saturday 11.11.17

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PERFORMANCE/FITNESS 
A. Three Sets:
Seated Single Arm Concentration Curl x 10-12 reps
Reverse Grip PVC Banded Pressdown x 12-20 reps
Weighted Sit up w/ DB on Chest x 12-15 reps
B.  Teams of 2 breaking up as you see fit complete the following:
Three Rounds for time –
50 Kettlebell Swing 55/35#
35 Burpee Box Jump over 24/20″
20 Ring Rows **Feet Elevated if possible*