• Saturday, 061519

    A1. Power Clean x 3 Reps ; every 3 min x 6 sets @65-70%

    A2. Seated box jump x 2 reps

    A3. 50’ HEAVY sled push / 60-90’ banded sprint holds

    B. Repeats

    20 /16 cal bike

    400m run

    Every 5 min x 5 rds

    C. 5 rds – for Movement over time

    5 sandbags over shoulder 150/120

    1 pegboard accent

    10 dB OH tricep Ext

    15 banded tricep pressdowns

    Rest 1 min between rds

    D. Becomplete:

  • Friday, 061419

    “Jackie” you said?

    #

    Performance:

    A. SqT clean Thruster

    Heavy 3 rep not tng

    Into

    Heavy singles

    B. “Jackie”

    1k row

    50 thrusters

    30 pull-ups

    Competition:

    Weightlifting:

    A. SqT clean thruster : every :90 x 12/14 reps total

    B. Front SqT – bottom up to heavy triple

    C. Weighted chin ups

    3-3-3-3-3

    #

    Conditioning:

    A, “Jackie”

    1k row

    50 thrusters

    30 pull-ups

    Rest 10 min

    B. Afap

    30 c2b

    50 heavy wall balls

    750m row (damper on 10)

  • Thursday, 061319

    Rest Day, get outside

  • Wed, 061219

    Performance:

    A. Split Jerk: EMOM x 10 x 3 reps @60%

    B. Back SqT; 5 sets of 8 reps; rest :30 between sets

    * be smart with approach on this

    C. MAP Training +

    At 75-80%

    Amrap 12

    1 legless rope climb

    10 Ghd sit-ups

    20 DU

    4 devils press box step pver 50/35’s over 24/20 box

    Rest 5 minutes

    Amrap 10

    100m shuttle run

    5 deadlifts 225/153

    10 burpees over bar

    .

    .

    .

    Competition:

    Weightlifting:

    A. Split Jerk: EMOM x 10 x 3 reps @60%

    B. Back SqT; 5 sets of 8 reps; rest :30 between sets

    * be smart with approach on this

    .

    Conditioning:

    MAP Training +

    At 75-80%

    Amrap 12

    1 legless rope climb

    10 Ghd sit-ups

    20 DU

    4 devils press box step pver 50/35’s over 24/20 box

    Rest 5 minutes

    Amrap 10

    100m shuttle run

    5 deadlifts 225/153

    10 burpees over bar

    Rest 4 min

    800m run x 5; rest 3 min between

    @:60-:90 slower than your fastest mile

  • Tuesday, 061119

    Weightlifting:

    A. High blocks: Power Clean @77-80% x 3-4 Reps x 4-5 sets

    .

    Gymnastics

    B. Every :90 x 6

    3 strict pull-ups #’d

    6 burpees

    3 bar muscle Ups

    .

    Conditioning

    C. Repeats

    12 t2b

    10 cal bike

    8 power snatch 115/83

    400m row

    30 HS walk

    Rest 3:30 x 4

    D. 10-20 min of monostructural work. Your choice of

    Machines

  • Monday, 061019

    Performance:

    A. Every 3 minutes

    4 SqT Snatch’s (NOT TnG)

    X 5 sets

    * Athletes start at 65-70%; climb accordingly

    B. 5 rds

    15/12 cal row

    12 strict HSPU

    9 Front SqTs 155.108

    Rest :30 between rds

    C. Becomplete

    #

    Competition: (2 sessions)

    Weightlifting:

    A. Every 3 min

    4 SqT Snatch’s NOT TnG

    X 5 sets

    * see above ^

    B. Gymnastics

    Gymnastics mat (stairs/ramp) / course work

    C. Conditioning:

    5 rds

    15.12 cal row

    12 Strict HSPU

    9 Front SqTs 155.108

    Rest :30 between rds

    D. Running

    100m sprint (building) x 10; rest = walk back

    Rest 3 min

    100m sprint, walk 50m , sprint 50m – rest :90 x 8

    E. Becomplete

    1. 10x – 50′ sled push, 50′ hand over hand pull – rest 1-:90 between

    2. 6x – 10 slam ball throws (alt rotation sides) – rest 2 min between

    3. Banded dead bugs; 10 reps each side x 4 sets

    4. kB UP waiters carry’s – 40′ x 3 sets each side + 2 sets each arm kB bell up arm locked overhead

    5. Weighted plank : 1 min holds x 4

    6. Crossover symmetry