Sneak Peek!

Here is an inside look at this weeks work!

SNEAK PEEK wb 9/17/2018

MONDAY, 9/17/2018

STRENGTH

Snatch

Week 4

  1. Power Snatch + Squat Snatch

1 Complex On the 1:30 x 7 Sets:

Performed @ 75%

  1. Pausing Snatch Pulls

5 Sets of 2 at 90%

Pause 2 Seconds at Knee Level

CONDITIONING

“E-Brake”

3 Rounds For Time:

400 Meter Run

20 Dumbbell Snatches (50/35)

20/15 Calorie Bike

Scaling Options:

Run

  • None
  • Row 500 m for physical restrictions

Dumbbell Snatches

  • (35/20) or less weight

Bike

  • None

MOVING MASTERS:

Strength

Snatch

Week 4

  1. Power Snatch + Squat Snatch

1 Complex On the 1:30 x 7 Sets:

Performed @ 75%

  1. Pausing Snatch Pulls

5 Sets of 2 at 90%

Pause 2 Seconds at Knee Level

 

Conditioning

“E-Brake”

3 Rounds For Time:

400 Meter Run

12 Dumbbell Snatches (35/20)

15/10 Calorie Bike

 

 

TUESDAY, 9/18/2018

SKILL – GYMNASTICS

Handstand Push-Ups

Week 4

  1. 1:00min each

Butcher’s Block stretch

OH stretch with roller and barbell

  1. Circuit- 2 times, :45 work, :15 rotation

Plank drags

Lunges with upside down KB

Stalder hops

Earthquake bar hold

  1. 3 sets

HS hold :30 min

Rest :30

ME strict HSPU

*scale with box

CONDITIONING

5 strict handstand push-ups

5 squat cleans, 155 / 105 lb.

10 handstand push-ups

10 squat cleans, 135 / 95 lb.

20 ring dips

20 squat cleans, 95 / 65 lb.

40 push-ups

40 squat cleans, 75 / 55 lb.

Scaling option:

Handstand pushups

  • Box push-up
  • Pike Push-ups

Squat cleans

  • Less weight

Ring Dips

  • Banded ring dips

Push-Ups

  • Barbell push-ups on rig with full plank
  • Do not do push-ups on knees as a scale

WEDNESDAY, 9/19/2018

 

STRENGTH

Front Squat

Week 4

Tempo Front Squat

Build to a Heavy Single

5 Seconds Down, 1 Second Pause in Bottom.

CONDITIONING

In teams of two, alternating full rounds, complete five rounds each for time:

10 Power Cleans (115/75 lbs)

15 Shoulder to Overhead (115/75 lbs)

20 Alternating Reverse Lunges (115/75 lbs)

Scaling Options:

All movements

  • (95/65) or less

MOVING MASTERS:

STRENGTH

Front Squat

Week 4

Tempo Front Squat

Build to a Heavy Single

5 Seconds Down, 1 Second Pause in Bottom.

 

CONDITIONING

3 Rounds for time:

10 Power Cleans (95/65 lbs)

10 Shoulder to Overhead (95/65 lbs)

12 Alternating Reverse Lunges (95/65 lbs)

*Rest 2 min in between rounds

 

 

THURSDAY, 9/20/2018

 

CONDITIONING

3 Rounds For Time:

27/21 Calorie Row

21 Pull-ups

15 Burpee Box Jump Overs (24”/20”)

Scaling Options:

Row

  • None

Pull-ups

  • Banded Pull-Ups
  • Jumping Pull-ups

Burpee Box Jump Overs

  • Less than (24/20)

*Do NOT use step ups as a scale; stack plates to appropriate height

ACCESSORY – BODY ARMOR

3 Sets:

10 Dumbbell Push Presses

15 Weighted AbMat Sit-ups

Max Close Grip Push-ups

20 GHD Sit-ups

Rest 2 Minutes Between.

FRIDAY, 9/21/2018

 

STRENGTH

Bench Press

Week 4

  1. Barbell Bench Press – Medium Grip

1 set (as many reps as possible at 95% of 1RM)

Barbell Bench Press – Medium Grip

Paused Bench Press

5 sets, 7 reps (55% of 1RM)

CONDITIONING

“Dead Meat” modified

For Time:

1 Mile Run (7 laps), 100 Double Unders, 27 Deadlifts (205/145)

800 Meter Run (5 laps), 100 Double Unders, 21 Deadlifts (205/145)

400 Meter Run (3.5 laps), 100 Double Unders, 15 Deadlifts (205/145)

Scaling options:

Run

  • 800 meters (7 laps), 600 meters (5 laps), 400 meters (3.5 laps)

Double unders

  • 2 min double under attempts
  • 2:1 singles

Deadlifts

  • Less weight

MOVING MASTERS:

Skill

Pull-ups Week 5

 

  1. 2 sets

10 GHD sit ups

10 KB side crunches per side

10 Arch ups (feet anchored, hold PVC overhead)

  1. Mobility

Partner stretches: 30 seconds each

Overhead

Hands behind head

T (laying facedown)

  1. 2 sets

10 lat pull downs

10 ring rows – slow and controlled

  1. EMOM 5

3-5 negatives (4 count descent)

-maintain feet together

-hollow shape throughout the whole movement

-control all the way to the bottom until your arms are fully extended

Scaling options:

-band (heaviest you should use is the yellow band)

-low bar (if the yellow band isn’t enough)

Conditioning

400 Meter Run (3.5 laps), 50 Double Unders, 27 Deadlifts (135/95)

400 Meter Run (3.5 laps), 50 Double Unders, 21 Deadlifts (135/95)

400 Meter Run (3.5 laps), 50 Double Unders, 15 Deadlifts (135/95)

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