WARM-UP

2-3mins @ 70%: skip, bike, row or run, then: 2-3 rounds of: 8-15 ring rows with 3sec pause at top + groin-hamstring flow 60sec + 15 RDL empty bar

 

GROUP CONDITIONING

Monday
TESTING. Comp Team: "Rodenhizer" 4 rounds for time: . Nornal Group: "GFUNK" 15min amrap: 10 burpees + 30 double unders. compare to:Mar 4 1205, April 21 2015

Tuesday
MAKE-UP or 5 rounds for time: 1 lap pinch grip farmers walk + 15 KB Swings + 1 lap overhead carry + 15 ball slams (15min cut-off)

Wednesday
TESTING: Fran or Modified Fran (21-15-9 on Thrusters, 15-12-9 for Burpees) *compare to Jan 4 2016

Thursday
MAKE-UP or: 16mins for quality: front step-up 20/20 + Torsion control Drill 25/25 (with controlled tempo) + 30-45sec L-sit on paralettes or bar + single arm farmers walk 40m/40m

Friday
FBOMB FRIDAY

Saturday
Prowlers. Find max weight for a 20m push

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 8 B. 2-3 sets, alternating: 1 1/4 Back Squat 5 reps at 80% of today's top weight + Tempo Chin-ups 6-8 reps C. Group Metcon

Workout 2
A. Bench Press. build to tough set of 5 B. 3 sets, Bench Press 5 reps @ 90% of today's top weight + "A's" with band 10-15reps. C. Group Metcon

Workout 3
A. 4 sets: goblet style cossacks 15/15 + poliquin step-ups 15-25/side + Weighted Hip Thrust 10reps with 2sec pause at top + Ring Rows, max quality reps. B. 2 sets: scarecrows with band (elbows level with shoulders) 10-15, rest 45sec between sets. C. Group Metcon

Workout 4
A. 5 sets, rest 30-60sec between exercises: max strict chin-ups (L-Chin-ups if possible!) + 30-50 single leg skips per side + Hollow Body Hold 30-45sec. B. 3 sets:ring support hold 30sec, rest 20sec + side plank 45-60sec/side. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Deadlift 75%x6x2 (focus on speed)
B. Single arm DB row 3x10/10
C. Group Metcon

Workout 2
A. Press 3-5x1@95% (use last week's 2RM weight)
B. 3 sets: 2-4 push press (using part A weight) + 3-6 skin the cat +
15/15 Pallof Press
C. Group Metcon

Workout 3
A. Squat 85%x3-5x2-3
B. Bulgarian SS 2-3x8-10/leg
C. Group Metcon

Workout 4
A. Bench Press 90%x2, 92.5%x1, 95%x1, 80%xAMRAP
B. TGU 5x3
C. 10min EMOM: even min 30sec max HSPU, odd min 30sec max t2b

Workout 5
A. 4 sets: goblet lunges 8/8 + renegade rows 10/10 + 4-6 chin ups
B. 5min DU or triple under practice
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1

A. 5 sets, alternating: 6-8reps bench press, rest 90sec, max ring rows, rest 90sec B. No Money 2x25. C. Group Metcon

Workout 2

A. Clean and Jerk. 3@60%, 2@70%, 2@75%, 2x2@80%, 2x2@85%. B. Hollow Body Hold 3x60sec, rest as needed C Group Metcon

Workout 3

A. Back Squat with 4-5sec lowering phase, 10@50%, 8@60%, 6@70%, 4@80%, 3x3@85%, 3x8@75% B. Cross-Over Step-up 3x15/side4. C. Group Metcon

Workout 4

A. OH Mobility Prep. B. 6 sets, emom: Min 1: 5-10 unbroken chest to bar pull-ups. Min 2: 5-10 unbroken HSPU or Strict Push-up. Min 3: 30sec hollow body hold. Min 4: 20sec of box jumps. C. Group Metcon

Workout 5

A. Snatch from Block. 4@60%, 3@70%, 2@75%, 2@80%, 3X1@85%, 3x5 @ 75% B. 3 sets: 12 RDL with 3sec lowering phase, rest 30sec, 12 hip thrusts, rest 30sec, 10 GH Raise, rest 90-120sec. C. Weighted Step-ups 2x15/15

 

POWERLIFTING TEAM

DAY 1
A. Front Squat 3x6-8
B. Goblet lunges 3x12/12
C. 3 sets: 45-60sec weighted front plank OR hollow body hold
OR Group Metcon

DAY 2
A. Bench Press 3-4x6@70%
B. Barbell row 3-4x12
C. DB shoulder press 3x10
D. 3 sets: 12 curls + 12 rolling tricep extensions + 12 lateral raises
E. 100 reps band pushdown

DAY 3
A. Pause Squat 4x5@70%
B. Deadlift with bar on 2" blocks 3x5@62.5%
C. Pull-ups 25reps total (aim for fewer sets than last week)

DAY 4
A. Goblet Squats 4x12 (5sec lowering)
B. Tempo Bench (5sec lowering) 4x6@55%
C. 3 sets: 10 GHR + 10 tate presses + 10 BB curls
OR Group Metcon

 

WEIGHTLIFTING STREAM

Monday
A. Snatch 3x2@70%, 2x1@80%, 2x1@85%
B. Back Squat, Build to a tough 5
C. Snatch Pull 3x3@115%

Tuesday
A. Clean and Jerk 3x1@70%, 2x1@80%, 2x1@85%
B. Front Squat 3x3@85%
C. Group Metcon (optional)

Thursday
A. Snatch 4x1 EMOM @ 75%, 3x1 EMOM @ 80%
B. Clean and Jerk 3x1@80%
C. OH Squat, 2x2@110% snatch 1RM

Friday/Saturday
A. Snatch to Max
B. Clean and Jerk to Max

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