Heavy athletics
A. C&J; 15 minutes to work up to a heavy single
B.“Macho Man”
On the minute for as long as possible:
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135
If you fail to make 5 full rounds, you must lower the weight and restart.
If you successfully reach 10 rounds, add 1 rep per movement each minute.
For example, minute 11 becomes 4 PC + 4 FS + 4 Jerks. Minute 12 becomes 5 reps of each…
heavy athletics
A. Front squat; 3-2-2-1-1-1
B. Back squat; 20RM (try to increase the load used from last week.)
C. Push Press(30X2); 3-3-2-2
4 min @ 85% of:
4 Hang clean (115/75)
6 Jumps over PVC (24/20)
8 hr push up
Rest 3 min
4 min @ 85% of:
4 STO (115/75)
8 lunge in place
16 Dubz
Rest 3 min
4 min @ 85% of:
5 C&J (95/65)
5 pull up
5 burpee over bar
Rest 3 min
4 min @ 85% of:
Row for max distance
Heavy athletics
A. Snatch 4 x 1.1.1 (70-80%)
B. OTM x 12
Even – 1 Squat snatch + 3-5 OHS
Odd – Toe to bar x 6-10
C. Snatch grip RDL; 4 x 3 @100%
D. 3 Efforts of max rep unbroken muscle up, rest as needed b/t efforts. Follow each effort by 10 reps of each glute ham raise and GHD sit up
heavy atletics
A. Back squat; 5-5-5-5-5 (make sure the last 3 sets are at/around percent’s of 75-80 or above)
Conditioning
With a running clock complete
B. 3 rounds for time of
10 power snatch 135/85)
10 hspu
C. at the 10 minute mark complete
3rft of
10 thruster (135/85)
10 c2b pull up
D. at the 20 minute mark complete
3rft
10 box jump (30/24)
10 toe to bar
heavy athletics
A. Bench press; 3-3-3-3
conditioning
10 min @ 80%
Run 200m
10 Push Press, 95/65lbs
10 GH Sit Ups
rest 5 min
10 min @ 80%
100 Double Unders
10 wall ball (20/14)
10 hollow rocks (2 Count)
rest 5 min
10 min @ 80%
Row 250m
50m Farmer carry (heavy and walk slow)
10 Sit Ups
Conditioning
A. OTM x 16
Even – snatch x 3
Odd – muscle up x 4-6
B. OTM x 16
Even – squat clean x 3
Odd – dips x 5-7
C. OTM x 16
Even – STO x 3
Odd – C2B pull up 4-7
Loads should be around 75% +/-. The goal is to build in volume of the gymnastics movements as we have used some of them already in the week and we are planning on testing with some of them over the weekend. Do not do so many reps per round that increases the potential for soreness and overuse.
Heavy athletics
A. Front squat; 3-2-2-1-1-1
B. Back squat; 20RM (try to increase the load used from last week.)
C. Push Press(30X2); 3-3-2-2
Conditioning
3 min @ 90%
5 HSPU’s
10 Russian KBS, 70/53lbs
15 Box Jumps, 20”
rest 3 min
3 min @ 90%
5 CTB Pull Ups
10 OH Lunges, 65/45lbs
20 Double Unders
rest 3 min
3 min @ 90%
10 Wall Ball, 20/14lbs
5 GH Sit Ups
10 HR Push Ups
3 min @ 80%
Row
Make sure to listen to your body today, especially those recovering from hype reindeer rumble. This week is still a progression but can be viewed as a deload if they body needs it.
Heavy athletics
A. Sled walk
B. Snatch balance + OHS: 5 x 2 (let feel dictate the weight you use. Technique and speed should be the main priority here.)
C. High hang snatch; 4 x 2 (same as above with feel and technique focus.)
D. Deadlift (speed work w/ bands or chains if you have them); OTM X 8, 3 reps @ 50%
Conditioning
E. 3 rounds Not for time
1. Glute-ham raise x 10-12
2. Toes to bar; max reps (-3), rest 2-3 min
+
Reverse hyper 3 x 10
Active Recovery Day
A. Aerobic Restoration
20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace:
B. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C. Structured play
For 10-20 minutes, do exercises that have little to know eccentric loading. Like sled walks, farmers carry, front rack carries, body-weight walking lunges, rowing, air-dyne, band pull aparts and press-downs, to name a few. Perform these exercises either in a structured or unstructured fashion for the allotted time or task while focusing on having fun, increasing blood flow, good joint movement and aiding in recovery from the past training days.
D. Inflammation maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….
E. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
F. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
heavy athletics
A. Front squat; 3-2-2-1-1-1
B. Back squat; 20RM (you realistically only have 1 attempt at this. Do one set at 50% for 10 and let this be your gauge. 50% would be the low end and 60% would be aggressive but physically doable through mental fortitude.)
C. Push Press(40X2); 3-3-2-2
conditioning
5 rounds at 85% effort
40 sec. max rep power snatch
20 sec. rest
40 sec max rep wall ball
20 sec rest
40 sec max calorie row
20 sec rest
40 sec 15 dubz + max rep box jump in
remaining time
20 sec rest
