2019-07-08

Monday
w/partner
2 sets each
200 m jog + 250 m row
(partner runs while other rows, then switch, x 2)

3 Rounds
5 Behind the Neck Push Press
4 Overhead Squats
3 Snatch Balance
x. Building in weight each round

Spend 3-5:00 working on the behind the neck
jerk portion of the OHS
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Work to a 3RM OHS
then
3 x 3 @ 90%
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@ 0:00
20 Chest to Bar Pullups
40/30 Cal Row
20 Chest to Bar Pullups
(Cap 7:00)
@ 10:00
200 m Run
40 Overhead Squats 75/55
200 m Run
(Cap 7:00)
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Tues
2 Rounds
25′ Inchworm
25′ Single Leg Broad Jump (land on two feet)
10 Scap Pushups

2Rounds
15 Banded Good Mornings
10 Scap Pullups
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6RFT
4 Devil’s Press 50/35
8 Burpees
24 Double Unders
(Cap 12:00)
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Gymnastics Strength
EMOM 10
Odd: 5 Strict Weighted Chinups
Even: 10 Deficit Pushups (hands on plates, chest to the ground)
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Wed
3:00 Easy Row/Bike

3 x
3/3 Plyo Step Ups
50′ Banded Lateral Walk Steps (25′ down and back)
10 Hollow Rocks
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EMOM 10
Odd: 3 Back Squats
Even: 3 Front Squats
x. 5-10# heavier than last week
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30-20-10
Dumbbell Step Ups 50/35 to 24/20 (1 DB)
Box Jump Overs 24/20
Toes to Bar
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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 – pick an option based on your strength level
Option 1 (1 or fewer full ROM ring dips)
Ring Support 5 x :10-:20
Bottom of Ring Plank 5 x :15-:25
Ring Pushup Negative 5 x 5

Option 2 (3+ Strict Ring Dips)
Ring Support 3 x :15
Ring Bottom Support 3 x :15
3 x 60% Strict Ring Dips, last set right into max effort kipping
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Recovery Conditioning/Midline
20min AMRAP @ 70% Effort
400 m jog
100′ Suitcase Carry per side (heavy)
10 Overhead Weighted Situps (holding plate)
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Fri
3 x
1:00 Row
1 Wall Walk w/:05 hold
3 Med-Ball Cleans + 3 Med-Ball Squats + 3 Wallballs

Barbell Warmup
3 x 3 Muscle Clean + 3 Tall Clean + 3 Jerks, building each set

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Clean Pull + Hang Clean + Front Squat
x. Work to heavy for the day (10-15:00)
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“Holleyman”
30RFT
5 Wallballs 20/14
3 HSPU**
1 Power Clean 225/155 (should not exceed 75% of 1RM)
(Cap 25:00)
**: Scale to Pushups, not box elevated pushups to reduce
transition time. This workout is all about moving quickly between
movements. The clean should definitely should not be heavy.
Athletes should be able to take one breath after the HSPU and
knock the clean out without too much breakdown in technique.
x. The target time of this workout should be around 20:00. At the beginning
of the workout, rounds should take about :30-:45. If rounds are taking
more than a minute in the beginning, the load/difficulty is too high.