Thursday 6/20/13

Warm-Up
3 rounds of
5 Hanging Scap Retractions
10 Hollow Rock or 15 second Hollow Hold
15 Superman w/ arm retraction

then,

2 rounds of
20 Scorpion
10 Alt T-Push-Ups
10 Squats

Met-Con
On a 5 minute clock (4 min working cap, 1 min mandatory rest), complete 3 Rounds, each for time, of:
1) 750 M Row
2) 25 Burpees
3) either 10 Muscle-Ups OR

1st Round 40 toes to Bar OR Supine Toes to PVC
2nd Round 30 Dips (Ring or box)
3rd Round 20 Pull-Ups OR 20 Ring Rows

Wednesday 6/19/13

Warm-Up
3 rounds of
10 Pause Squats
10 PVC Dislocate

then,

1 minute death stretch/side (:30/:30)

then,

2 rounds of
10 Spider Lunges
10 Squat-to-Bootstrappers

Prep Sets
2 x 2 Hi-Pull + 2 Power Clean + 2 Pause Front Squats (bar only, then lt weight)

then,

2 x 2 Pwr Clean + 2 Thruster + 2 Back Squats + 2 BTN Push Press (same weight as second set, then moderate weight)


Work Sets

The Bear Complex

5 Rounds (NFT), aiming to increase weight each round, but where each round equals 7 times through the following progression without putting the bar down:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- BTN Push Press

May also be done as:
- Power Clean (stand to full extension - no squat cleans)
- Thruster
- BTN thruster

Tuesday 6/18/13

Warm-Up
2 x
20 Jumping Jacks
10 Lunges
20 High Knees in Place
10 Hips to Wall

then,

2 x
10 Cross-Body Straight Leg Swings/leg
10 Straight Leg Swings in place ("Toy Soldiers")/leg

Strength
3 Rounds NFT
10 single leg KB DL/leg
10 side hip bridges (feet elevated on box)*/side
 * forearm on the floor, or elevated on a box, to scale down

Met-Con
5 Rounds each station
30 seconds Box jumps/ 30 seconds Rest
30 seconds KB swings/ 30 seconds Rest
30 seconds Plank to Squat/ 30 seconds Rest

Mobility
Band Hamstring Series (1min/position on each side)

Monday 6/17/13

Warm-Up
3 rounds of
5 Hang Scap Retraction
10 Pause Push-Ups,

then,

3 rounds of
5 Scap Retraction Push-Ups
10 OH Band Pull-Aparts

Strength
6 rounds of
3 Weighted Chin Ups (scale to 3 x 2 negatives, then 3 x 6 ring Rows)
- - Rest 30-45 seconds, then
(A) 10 - 15 DB Floor Press (done during Rounds 1-4)
(B) 25 - 30 Band Tricep Pressdowns (done during Rounds 5&6)

Met-Con
2 minutes single skips, right into
6 minute 5+ Ladder (5-10-15-etc) of Double Unders & Sit-Ups
(scale DUs to equal number of Mountain climbers + equal number single skips - so 5+5, 10+10, 15+15, etc)

Sunday, 6/16/13

Warm-Up
3 Rounds of
10 Spider Lunges
20 Band GM
30 Jumping Jacks

then,

2 Rounds of
1 minute squat hold
30 seconds lunge w/ knee on abmat , 30 seconds knee out hip stretch each side

Strength - Back Squat
1x10 w/Bar
1x10 @ 35%
1x5@ 50%
1x3@ 60%
1x3@ 65%
1x8@ 70%
1x5@ 75%
1x5 @ 80%
1x Max reps @ 70% (up to 20 reps)

Partner Tabata Met-Con
work / hold (4 rounds each exercise per partner, alternating hold/ work each block)
(1) HS hold & Side to side box step overs
- - 1 min rest
(2) Hollow hold & Lateral hops (PVC or jump rope)
- - 1 min rest
(3) Plank hold & burpees (4 rounds each, alternating)

Saturday, 6/15/13

Warm-Up
2 rounds of
18 Hip Bridges
9 Sit-Ups
18 Alt Superman
9 Dolphin Push-Ups
18 Alt Bird-Dog Planks (knees off the ground)
9 Squat-to-Boot-Strappers

Group Clean & Jerk Mobility
30 sec/side wrist stretch on floor,
30 sec/side self-assisted Tricep Stretch, and
1 min Bar on the Knee Ankle Mobility

Basics Group

Prep Sets:
4 x 1 Low-Hang Extension + 1 Low-Hang Hi-Pull + 1 Low-Hang Power Clean + 1 Power Jerk

Work Sets:
8-10 x 2 Low-Hang Power Clean + 2 Power Clean

Intermediate/Advanced Groups

Prep Sets:
1 x 3 Three-Pause Extensions (bar only); then,
1 x 3 Hi-Hang Hi-Pulls (light weight); then,
1 x 3 Hang Power Cleans + 3 Power Jerks (light-moderate weight)

Work Sets:
8 x 1 High Pull + 1 Power Clean + 1 Jerk (power or split - lifter's choice)


Finisher
4 Rounds of 30 seconds On, 30 seconds Off of:

Hanging Overhead Reach & Touch*;
Windshield Wipers;
Off-Center Plate Push-Ups**;
Flutter Kicks.

* Hanging from the bottom pull-up bar, pull-up slightly, release one hand and touch the higher bar. Regrip, and then repeat with the other hand. Scale to (A) continuously switching from overhand to underhand grip, or (B) continuously switching from close grip to wide grip hangs, or (C) max hanging hold.
** Perform a push-up with one hand on the floor and the other on a bumper plate, then switch to the other side of the bumper plate and repeat. Scale to regular push-ups.

Friday 6/14/13

Warm-Up
3 Rounds of
10 Alt-T Push-Ups
10 Alt Single Leg Floor touches
10 Supine Scorpions
10 V-Ups
10 Spider Lunges

Skill/Strength
3 rounds of 1-2-3 TGU ladder
- 1 Lf, 1 Rt, 2 Lf, 2 Rt, 3 Lf, & 3 Rt
- Increase weight each set

Skill/Conditioning
5 Rounds of
 - 6-8 Pistols (strict or 4 + 4 holding upright)
 - - Rest 30-45 second
 - Max time L-Sit (DBs or between boxes)
 - - Rest 30-45 second
 - 10-20 Alt HS shoulder touches
   /OR/
  30 second HS hold
  /OR/
  1 Wall Walker w/ pause and controlled descent
 - - Rest 30-45 second