Monday
Today in 100 Words: We have been instructing a lot this month in the front squat. Continue to think about 1) tall elbows 2) hands outside of the shoulders 3) tall, upright torso. The rear delt raises are important for maintaining healthy shoulders and pressing pattern, as they target often hard to reach scapular muscles. Perform with a prone (overhand) grip for better targeting of the rear delts.
DAILY CHALLENGE
First, for Strength.
4×4 Front Squats @ 50-75%
8 Bent Over Rear Delt Raises
—
Then, for Conditioning.
2-4-6-8-10 (total reps)
RKB Swings
DB RDL
UH Grip Barbell Row
1-Arm MB Roll-Outs
100m Run
(x15 Min)
Pace: Moderate
PROGRAM DEVIATIONS
Phase 1 Progressions:
Front Squat → PHASE 1 Goblet Squat Test, OR
12 Goblet Squat
(x6)
Tier 2 → Alternate Circuit
Advanced Development:
Front Squat → 4×2 @ 80-90%
SPECIALTY CLASSES
SHRED: 12p, 6:30p
Partner Workout. Continue for 30 minutes.
A: 200m Row
B: Max Plank
(x2)
A: 2 KB Complex
B: Max Plyo Skaters
(x2)
A: 100 Lateral Plate Hops
B: Max High Plank Kickouts
(x2)
OLYMPIC WEIGHTLIFTING: 6 pm
Warm Up:
2 x 5 Jerk Balance @ 30-50%
—
Main Movement:
5 x 3 Split Jerks @ 75-85%
—
Strength:
4 x 2 Front Squats @ 80-90%
Tuesday
Today in 100 Words: Focus on fast feet in your hang snatch. If the feet are fast, the rest of the body will follow. As you continue to get more comfortable, focus on catching in a lower position each and every week. Tier 2 pace should be moderate to hard. Go slow and stable on the Turkish Sit-Ups, yet everything else should move swiftly.
DAILY CHALLENGE
First, for Strength.
4 Hang Snatch @ 50-75%
20” Hollow Body Hold
(x5)
—
Then, for Conditioning.
20 Rope Jumping Jacks
12 Supine Row
5/s 1-Arm Half Burpees
5/s Turkish Sit-Ups
150m Row
(xTR)
Pace: Moderate to Hard
PROGRAM DEVIATIONS
Phase 1 Progressions:
Hang Snatch → DB Muscle Snatch
1-Arm Half Burpees → Half Burpees
Advanced Development:
Hang Snatch → 5×1 Snatch Complex (HPS + HS + OHS)
SPECIALTY CLASSES
SHRED: 7a, 4:30p, 6:30p
First, for a 20 Min. Emom
Even: 3/s DB Snatch + 3 Power Burpee
Odd: 5 Squat to Chest Press + 15 Mountain Climbers
—
Then, for 11 Minutes.
200m Row
30m Bear Crawl
200m Run
OLYMPIC WEIGHTLIFTING: 12p
Warm Up:
2 x 5 Jerk Balance @ 30-50%
—
Main Movement:
5 x 3 Split Jerks @ 75-85%
—
Strength:
4 x 2 Front Squats @ 80-90%
MUSCLE: 6p
First,
4 Barbell Bench Press
6 Pendlay Rows
30″ Hollow Hold
3′ Rest
(x4)
—
Then,
8 DB Strict Press
6 Pull-Ups
90″ Rest
(x3)
—
Last,
12 DB Hammer Curls
30″ rest
12 Plate Front Raises
30″ rest
100M Row
30″ Rest
(x3)
Wednesday
Today in 100 Words: This is a partner workout that should be executed at a hard pace. You are alternating with a partner the entire time for 10 minutes. I do A while you do B, we switch. We never rest until the 10 minutes are up. Push and motivate one another.
Restorative Yoga
8 pm – CP
DAILY CHALLENGE
10’ Partner Rotations
A: 5 Hang Power Cleans @ ~50%
B: 8 Push-Ups
—Rest 2:30—
10’ Partner Rotations
A: 5/s Goblet Curtsy Lunge
B: 100m Run
PROGRAM DEVIATIONS
Phase 1 Progressions:
Hang Power Cleans → Hang Muscle Cleans
Advanced Development:
None →
SPECIALTY CLASSES
SHRED: 12 pm
50-40-30-20-10 (total reps)
OH KB Swings
Lunging Rope Waves
Russian MB Twists
Seated Wall Marches
Chevrons
500m Run Every Round
OLYMPIC WEIGHTLIFTING: 6p
Warm Up:
3 x 5 Snatch High Pulls @ 50%
—
Main Movement:
5 x 2 Snatch @ 80-90%
—-
Strength Accessory:
3 x 5 BTN Snatch-Grip Press
KETTLEBELL CORE: 5:30p
100 H2H Swings
90 Crunches
80m/s Rack Walk
70 KB Flutter Kicks
60 Goblet Squats
50 Push Press
40 Wrestlers Row
30 V-Ups
20 Pull Ups
10/s Snatches
Optional Finisher:
15/s Side Plank Drops
15 KB Curls
15 Jump Lunges
(x3)
Thursday
Today in 100 Words: On your deadlift, make sure that you do not look up when performing the reps. In your set-up, if you can see the wall in front of you, you are looking up and in cervical hyperextension. This is not a great position for the neck. Gaze should be at the floor a few feet in front of you.
DAILY CHALLENGE
First, for Strength.
5 Deadlifts @50-75%
8/s Alternating Sumo DB Row
(x4)
Alt Movement: BB Split Squats
—
Then, for Muscle Endurance.
5/s Goblet Lateral Step-Ups
8 Ring Rows
5 Plank Walkouts
80m 1-Arm Farmer Walk
(xTR)
Pace: Easy to Moderate
Alternative Tier 2 for Time
“Mr. White”
2000m Row
Every 500m Hop Off:
5 Over the Erg Burpees
10 OH KBS (53#/35#)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Deadlift → PHASE 1 SWING TEST, OR
Alternative Tier 1
Advanced Development:
Deadlifts → Work up to a 3R Max
DB Press → HSPU
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
Warm Up:
3 x 5 Snatch High Pulls @ 50%
—
Main Movement:
5 x 2 Snatch @ 80-90%
—-
Strength Accessory:
3 x 5 BTN Snatch-Grip Press
MUSCLE: 5:30p
SHRED: 6pm
50-40-30-20-10 (total reps)
OH KB Swings
Lunging Rope Waves
Russian MB Twists
Seated Wall Marches
Chevrons
500m Run Every Round
Friday
Today in 100 Words: Since we are lifting every other minute, you have some recovery. Challenge yourself on the weight while still placing priority on speed and technique. In Tier 2, move slow through your windmills. Focus on toeing out a bit, and tracking your hand inside your shin as you descent. Keep eye contact with the bell and treat this with the same stability demands as you would a Turkish Get-Up.
DAILY CHALLENGE
First, for Strength.
Every Other Minute
2 HPC + 2 Split Jerk @ 50-75%
(x20 Min)
—-
Then,
2/s KB Windmills
5/s Heavy Renegade Rows
5 Chin-Ups
100m Row Sprint
Rest 60”
(xTR)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 1 → 5 Hang Muscle Clean + 5 Push Press
Windmills → Turkish Sit-Ups
Advanced Development:
Tier 1 → 1 Clean & Jerk @ 80%
Chin-Ups → Weighted Chin-Ups
SPECIALTY CLASSES
SHRED: 6a, 12 pm
First, for a 20 Min. Emom
Even: 3/s DB Snatch + 2 Power Burpee
Odd: 5 Squat to Chest Press + 10 Mountain Climbers
—
Then, for 11 Minutes.
200m Row
30m Bear Crawl
200m Run
Saturday
10 Wall Balls
10 Kettlebell Plank Pass Throughs
5 Burpee Pull-Ups
Medicine Ball Rolling Crawl
80m Reverse Sled Pull
200m Run
(x 40 min)
OPEN GYM: 9a – 12p @ PB
Sunday
Enter tracking into the Whiteboard App
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