Today in 100 Words: Dialing up the reps a bit on our squats, so breathing is important. Big breathe in up top and hold it throughout the rep. Only four sets because of the volume. Pay attention to the DB Pull Aparts. This rear delt work is important stuff, gang. In Tier 2, we are going for anti-rotation on the renegade rows so don’t go too heavy. Tier 3, we want full, long ROM on the reps so if you have to use a band, it’s better than crappy reps. Continue to progress on your beat swings, today on the rings.
Warm-Up Focus: Ankles. To develop function and mobility in the ankles for healthier squatting and movement pattern. Movement starts from the ground up.
DB Pull Apart Focus: Do not elevate and engage your traps! We want to be using our rear delts to initiate the movement, so be sure to take your traps out of it or you won’t receive the benefits.
Tier 2 Focus: Choose a weight that is relatively light so that your pelvis can remain stable through all row reps, and you can get through a lot of rounds.
First, for Strength. 4×10 Back Squat @ 50-65%
12 DB Pull Aparts
— Then, for Conditioning. 8/s Renegade Rows
100m Run (x10 Minutes)
— Then, to Finish. 4×12 Pull-Ups
Phase 1 Progressions: Back Squat → 5×12 Goblet Squats
Advanced Development: Back Squat → 5×3 Back Squat @ 85% Tier 3→ Muscle Up Technique
Olympic Weightlifting 6 pm (CP)
Progression Work: 2 x 5 Snatch Pulls from the floor @ 100% —- Main Movement: 5 x 1 Complex: 1 Hang Snatch + 1 Snatch @ 80% —- Secondary Movement: 3 x 5 Overhead Squat @ 50-75%
Today in 100 Words: No “big” movements, but thinking about today as inferior would be a major mistake. Today is once again dedicated to the anterior core, the muscle group largely responsible for keeping our backs healthy. Avoiding lumbar hyperextension on the swings is always a big one. On your push-ups and ring rows, we want you to think about pulling the belly button in towards the spine on all reps. Continue to set progress baselines in the row or run finisher.
Warm Up Focus: Anterior Core. To develop anterior core strength to promote spine function and pre-habbing back injuries.
Core Movement Focus:We have a lot of core work today, on all of them, pull the belly button in towards the spine and resist going into anterior pelvic tilt.
First, in a Circuit. 10 RKB Swings
5/s Floor Wipers
10 Ring Rows (x25 Minutes) — Then, to Finish. For Time. PB: 1000m Row
CP: 1 Mile Run
30 Minute Deck of Cards.
A – 3: 200m Row + 20 OH KB Swings + 60 OH Flutter Kicks (x2) 4 – 6: 10 Burpees + 20 Split Lunge Jumps + 5 American Sit-Ups (x2) 7 – 9: 200m Run + 20 OH Walking Lunges + 20 Push-Ups (x2) 10 – K:8/s Lunge Pass Throughs + 8 Hell Trots Joker: 800m Run Plot Twist – If you pull the Ace of Spades, you are doing burpees non stop until someone else pulls it next! Cap of 5 minutes if not re-pulled. — Then, King of the Hill Finisher
Olympic Weightlifting 12 pm (PB)
Muscle 6 pm (CP)
First, 10 Band Pull Aparts
5/s Dead Bugs
8 Glute Bridges (x3) — Then,
10 Deadlift @ 60%
15 Goblet Curls (x5)
— To Finish, 10 KB Pull-Overs
10 Pendlay Rows
80m Farmer Walk (xTR)
Today in 100 Words: A straight pull up your body on the cleans. If you are going to the Touch & Go route, control the descent, it’s not a slam into the floor. On your pistols, get your weight over the midfoot (not the heel). Skater walks are excellent to develop our under-utilized glute medius muscles that are important stabilizers. Overall, the circuit should be at a moderate pace where we have quality movement. Your 3R max at the end can be hang or hang power. Your call.
Warm Up Focus: Posterior Deltoids. To strengthen and engage the rear delts. On most movements, the traps want to take over and over time, our rear delts turn off, leading to shoulder dysfunction furthered by desk sitting all day. This wakes them back up.
Restorative Yoga 8 pm – CP
First, in a Circuit. 5 Hang Power Clean @ 60%
5/s Pistol Squats to Band
80m Double KB Overhead Walk
6/s Skater Walks (x25 Minutes)
— Then, Find Your 3R Hang Clean Max
Phase 1 Modifications Hang Power Cleans → Hang Muscle Cleans Pistol Squats → Pistol Tap to Bench
Advanced Progressions Hang Power Cleans → T&G Power Cleans
6 pm (PB)
Focus: Clean & Jerk
Progression Work: 2 x 5 Jerk Balance @ 50% — Main Movement: 5 x 3 Split Jerks @ 60-75% — Secondary Movement: 3 x 2 Clean & Jerk @ 60-75%
Today in 100 Words: Single leg strength is really important. It isolates the glute a bit more than dual leg training, and it also requires a lot of our core in the front rack position. Check out the notes on lunges below. Tier 2 we want to select a good, solid weight for get ups but nothing too challenging. Leave some in the tank for the 1R max at the end. Barbell RDLs should have just a very slight bend in the knee, barbell in air tight on the body the whole time.
Warm Up Focus: Glutes. To target and strengthen the glutes, an important muscle group that largely gets deactivated throughout the day by sitting.
Front Rack Reverse Lunge Focus: Challenge yourself more today than last week. However, remember that an important aspect of the lunge is deceleration, so don’t slam your knee into the floor. Focus on staying tight in your core and bracing on each rep as if it were a heavy front squat.
Turkish Get-Up Focus: Focus on locking out your elbow at all times! No matter what!
First, for Strength. 5×5/s Front Rack Reverse Lunges
8/s Ground Based KB Rows
— Then, 2/s TGU
10 BB RDL
100m Run (x15 Min) **If time permits, work up to 1R Max on the TGU post-Tier 2.
Today in 100 Words: Speed is everything on these jerks, guys. In addition, the legs are the real drivers of the split jerk. Without fast dip and drive, the movement becomes real tough. Box jump overs once again to work on our landing ability, which will strengthen joints and tendons and make us more proprioceptive. Tier 2 gives us the option for the Overhead Squat for eligible athletes. If you go that route, you’ll want to slow down a bit in this circuit.
Warm Up Focus: Thoracic Spine. To develop mobility in the mid to upper back (thoracic), which often doesn’t get much rotational work.
Jerk Focus:Notice Web’s back foot in the picture above. The heel is elevated straight back, not off to the side. The head is “through” and the neck is neutral. Great lift, Web!
First, for Strength. 5×5 Push or Split Jerk @ 50-75%
5 Box Jump Overs
— Then, for Conditioning. 5/s DB Snatch
10 High Plank Kickouts
10 Ring Dips
1 In and Out Ladder Drill 150m Row (x20 Minutes)
Beginner Modifications: Push Jerk → DB Strict Press Ring Dips → Bench Dip Holds