2019-07-15
Mon
200 m jog
:30 Goblet Squat hold w/KB
200 m jog
:30/:30 Couch Stretch
3 x
:10-:15 Ring Support hold
5/5 Cossack Squats
1:00 Front Rack Stretch (athlete choice)
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Work to a 2RM Thruster from ground (heavier than Week 1)
then
3 x 2 @ 90% of heavy set
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2 x
AMRAP 5
Buy in: 400 m run
in remaining time
3-6-9-etc.
DB Thrusters 50/35
Ring Dips**
(no rest between rounds: 10:00 total workout)
**: Scale to ring pushups then regular pushups
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Tues
3:00 Easy Row
3 x
15 Banded Good Mornings
10 V-Ups
10 Scap Pullups
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3 Rounds
12-9-6.
KB Swing
Toes to Bar
(Rest 2:00 between sets)
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Gymnastics Strength
EMOM 10
Odd: 5 Strict Pullups, heavier than Week 1: last set AMRAP unweighted
Even: 5 Weighted Strict Toes to Bar (hold med-ball between feet)
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Wed
3 x
:45 Easy Row + :15 hard row
10 Banded Lateral Steps
10 Pausing Air Squats
1 Wall Walk + 1-3 Strict Wall-Facing HSPU
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EMOM 10
Odd: 3 Back Squats
Even: 2 Front Squats
x. 5-10# heavier than last week
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13-11-9-7-5-3
Burpee Box Jump Overs 24/20
Strict HSPU
(Cap 10:00)
@ 12:00
3:00 Max Calorie Row (priority) or bike (secondary option)
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Thurs
3-5:00 Soft Tissue Work
LaX ball in pec against either doorjam or rig, foam roll lats
3 x
1:00 Row
10 Band Pull Aparts (in front of body)
5 Band Pull Aparts (overhead)
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Ring Dip Cycle
Option 1 (1 or fewer full ROM ring dips)
Rign Support 5 x :15-:20
Bottom of Ring Plank 5 x :20-:30
Ring Pushup/Ring Dip Negative 5 x 3
Option 2 (3+ Strict Ring Dips)
Ring Support 3 x :10
Ring Bottom Support 3 x :10
3 x 70% Strict Ring Dips, last set right into max effort kipping
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Recovery Conditioning/Midline
Every 4:00 x 20:00 (5 Rounds)
15 Weighted Hollow Rocks (hold plate overhead)
7/7 Single Leg Barbell RDL’s**
Recovery pace row/bike in remaining time
**: Scaled version: non-working leg on the ground behind other leg
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Fri
3:00 Row/Ski
3 x
10 Banded Good Mornings
10 PVC Overhead Squats
5/5 Single Arm Ring Rows
Barbell Warmup
3 x 3 Low Hang Snatch Pulls + 3 High Hang Muscle Snatch + 3 OHS
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Snatch + Hang Snatch + OHS (try to match or beat Week 1)
x. Work to heavy for the day
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5 Rounds for time
6 Power Snatch 95/65
9 Overhead Squats
12 Chest to Bar Pullups
(1:00 rest after each round)
(Cap 15:00)
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