BRID warm up
8x2 bench
(heavy)
(rest as needed)
rep test @ 70% of heaviest set of above
800m run
40 L pull ups
800m run
40 strict pull ups
800m run
40 kipping pull ups
3 rounds (for quality)
4 bar muscle ups
20m handstand walk
2 legless rope climbs
(focus on technique and efficiency of each movement)
Monday, June 30, 2014
Monday June 30th, 2014
BRID warm up
5x1 snatch
(sets need to be performed @ 85-90%)
(rest as needed)
5x2 snatch grip behind the neck push press
(heavy)
(rest as needed)
Gymnastics Intervals
5 ring dips every :20 x 10 sets
--then, after no break--
5 hspu every :30 x 10 sets
L-sit
:09 on + :21 off x 8 sets
5x1 snatch
(sets need to be performed @ 85-90%)
(rest as needed)
5x2 snatch grip behind the neck push press
(heavy)
(rest as needed)
Gymnastics Intervals
5 ring dips every :20 x 10 sets
--then, after no break--
5 hspu every :30 x 10 sets
L-sit
:09 on + :21 off x 8 sets
Saturday June 28th, 2014
BRID warm up
EMOTM clean and jerk (movement efficiency work)
5 reps x 5 sets @ 155/105#
(must be unbroken)
6x3 front squat
(heavy)
(rest as needed)
20:00 amrap
400m run
5 pull up + toe 2 bar
10 box jump over 24/20
15 wall balls 20/14
EMOTM clean and jerk (movement efficiency work)
5 reps x 5 sets @ 155/105#
(must be unbroken)
6x3 front squat
(heavy)
(rest as needed)
20:00 amrap
400m run
5 pull up + toe 2 bar
10 box jump over 24/20
15 wall balls 20/14
Thursday, June 26, 2014
Friday June 27th, 2014
BRID warm up
EMOTM power snatch 135/95
(movement efficiency work)
2 reps every :20 x 4 sets (8 total reps)
3 reps every :30 x 4 sets (12 total reps)
2 reps every :20 x 5 sets (10 total reps)
5x3 deadlift
(heavy)
(drop and reset each rep)
(rest as needed)
Gymnastics
5 rounds (focus on the technique of each movement)
3 skin the cat (keep everything tight and crisp)
6 ring hspu
9 toes to rings (focus on staying tight here, as if kipping for a muscle up on the back swing)
EMOTM power snatch 135/95
(movement efficiency work)
2 reps every :20 x 4 sets (8 total reps)
3 reps every :30 x 4 sets (12 total reps)
2 reps every :20 x 5 sets (10 total reps)
5x3 deadlift
(heavy)
(drop and reset each rep)
(rest as needed)
Gymnastics
5 rounds (focus on the technique of each movement)
3 skin the cat (keep everything tight and crisp)
6 ring hspu
9 toes to rings (focus on staying tight here, as if kipping for a muscle up on the back swing)
Tuesday, June 24, 2014
Wednesday June 25th, 2014
BRID warm up
6x1 power clean + full clean
(drop and reset)
(heavy)
(rest as needed)
6x3 back squat
(heavy)
(rest as needed)
INTERVAL work
3 rounds (rest 5:00)
75 double unders
15 hang power cleans 155/105
15 sh2oh 155/105
push ups (strict)
5 reps every :20 x 20 sets
6x1 power clean + full clean
(drop and reset)
(heavy)
(rest as needed)
6x3 back squat
(heavy)
(rest as needed)
INTERVAL work
3 rounds (rest 5:00)
75 double unders
15 hang power cleans 155/105
15 sh2oh 155/105
push ups (strict)
5 reps every :20 x 20 sets
Tuesday June 24th, 2014
BRID warm up
8x2 strict press
(heavy)
(rest as needed)
500m row
20 parallette hspu (8" deficit)
500m row
20 strict hspu
500m row
20 kipping hspu
3 rounds (for quality)
5 muscle ups
10 barefoot pistols
2 legless rope climbs
(if you struggle with any of these, do progressions for that movement. now is the time for progressions, not just continuing to use poor form or skip reps)
8x2 strict press
(heavy)
(rest as needed)
500m row
20 parallette hspu (8" deficit)
500m row
20 strict hspu
500m row
20 kipping hspu
3 rounds (for quality)
5 muscle ups
10 barefoot pistols
2 legless rope climbs
(if you struggle with any of these, do progressions for that movement. now is the time for progressions, not just continuing to use poor form or skip reps)
Sunday, June 22, 2014
Monday June 23rd, 2014
BRID warm up
(if you cannot remember it, its the same one from the last 5-6 weeks)
6x1 power snatch + squat snatch
(medium-heavy)
(drop and reset)
(rest as needed)
5x2 heaving snatch balance
(medium)
(technique work- focus on dropping quickly)
(rest as needed)
gymnastics work (muscle ups)
(this is with a continuous clock)
1 every :20 x 10 sets (10 reps)
2 every :30 x 5 sets (10 reps)
1 every :20 x 10 sets (10 reps)
(technique focus. if you cannot do all reps clean and with proper technique, scale in some way)
l-sit holds
:08 on + :22 off x 8 sets
(if you cannot remember it, its the same one from the last 5-6 weeks)
6x1 power snatch + squat snatch
(medium-heavy)
(drop and reset)
(rest as needed)
5x2 heaving snatch balance
(medium)
(technique work- focus on dropping quickly)
(rest as needed)
gymnastics work (muscle ups)
(this is with a continuous clock)
1 every :20 x 10 sets (10 reps)
2 every :30 x 5 sets (10 reps)
1 every :20 x 10 sets (10 reps)
(technique focus. if you cannot do all reps clean and with proper technique, scale in some way)
l-sit holds
:08 on + :22 off x 8 sets
Saturday June 21st, 2014
TESTING WEEK (day 6)
400m run
25 calorie AD
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 ghd sit up
4x10 leg swing
2x10 pvc pass through
20:00 to establish a 1-rep max front squat
5 rounds
400m run
15 thrusters 95/65
400m run
25 calorie AD
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 ghd sit up
4x10 leg swing
2x10 pvc pass through
20:00 to establish a 1-rep max front squat
5 rounds
400m run
15 thrusters 95/65
Friday, June 20, 2014
Friday June 20th, 2014
TESTING WEEK (day 5)
500m row
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 ghd sit up
4x10 leg swing
2x10 pvc pass through
20:00 to establish a 1-rep max clean and jerk
50 strict handstand push ups (for time)
(Regionals standard)
2k row (max effort)
500m row
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 ghd sit up
4x10 leg swing
2x10 pvc pass through
20:00 to establish a 1-rep max clean and jerk
50 strict handstand push ups (for time)
(Regionals standard)
2k row (max effort)
Tuesday, June 17, 2014
Wednesday June 18th, 2014
TESTING WEEK (day 2)
400m run
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 ghd sit up
4x10 leg swing
2x10 pvc pass through
20:00 to establish 1-rep max back squat
(once weight hits 155/95, time starts. warm up for as much as you want prior to those weights)
5:00 push up test (max reps)
400m run
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 ghd sit up
4x10 leg swing
2x10 pvc pass through
20:00 to establish 1-rep max back squat
(once weight hits 155/95, time starts. warm up for as much as you want prior to those weights)
5:00 push up test (max reps)
Tuesday June 17th, 2014
TESTING WEEK (day 2)
25 calorie AD
2x5 wall squat
2x10 goblet squats 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 ghd sit up
4x10 leg swing
2x10 pvc pass through
20:00 to establish a 1RM push press
3xME strict pull up
(rest 3:00 between sets)
3-6-9-12-15
bar facing burpees
deadlift 275/185
ring dips
25 calorie AD
2x5 wall squat
2x10 goblet squats 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 ghd sit up
4x10 leg swing
2x10 pvc pass through
20:00 to establish a 1RM push press
3xME strict pull up
(rest 3:00 between sets)
3-6-9-12-15
bar facing burpees
deadlift 275/185
ring dips
Monday, June 16, 2014
Monday June 16th, 2014
TESTING WEEK (day 1)
500m row
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 ghd sit up
4x10 leg swing
2x10 pvc pass through
20:00 to find 1rm snatch
10:00 airdyne for calories (MAX effort)
500m row
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 ghd sit up
4x10 leg swing
2x10 pvc pass through
20:00 to find 1rm snatch
10:00 airdyne for calories (MAX effort)
Friday, June 13, 2014
Saturday June 14th, 2014
25 calorie AD
400m run
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 ghd sit up
4x10 leg swing
2x10 pvc pass through
5 rounds
400m run
7 strict handstand push ups
14 alternating pistols
21 chest to bar pull ups
1-2-3-4-5-1-2-3-4-5
strict ring dip
(alternate or rest 1:1)
400m run
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 ghd sit up
4x10 leg swing
2x10 pvc pass through
5 rounds
400m run
7 strict handstand push ups
14 alternating pistols
21 chest to bar pull ups
1-2-3-4-5-1-2-3-4-5
strict ring dip
(alternate or rest 1:1)
Friday June 13th, 2014
500m row
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 ghd sit up
4x10 leg swing
2x10 pvc pass through
10x1 clean + 2 jerks
(heavy)
(rest as needed)
4x10 back squat
(medium-heavy)
(rest as needed)
tabata push ups x 2 sets
(rest 4:00 between sets)
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 ghd sit up
4x10 leg swing
2x10 pvc pass through
10x1 clean + 2 jerks
(heavy)
(rest as needed)
4x10 back squat
(medium-heavy)
(rest as needed)
tabata push ups x 2 sets
(rest 4:00 between sets)
Wednesday, June 11, 2014
Wednesday June 11th, 2014
400m run
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 hip extension
4x10 leg swing
2x10 pvc pass through
10x1 power clean
(heaviest possible)
(rest as needed)
7x1 front squats
(medium-heavy)
(rest as needed)
3 rounds (rest 3:00)
20 burpees
15 toes to bar
10 hang power snatch 145/100
5 muscle ups
1-2-3-4-5-6-7-8-9-10- push ups
(alternate with a partner or rest 1:1)
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 hip extension
4x10 leg swing
2x10 pvc pass through
10x1 power clean
(heaviest possible)
(rest as needed)
7x1 front squats
(medium-heavy)
(rest as needed)
3 rounds (rest 3:00)
20 burpees
15 toes to bar
10 hang power snatch 145/100
5 muscle ups
1-2-3-4-5-6-7-8-9-10- push ups
(alternate with a partner or rest 1:1)
Monday, June 9, 2014
Tuesday June 10th, 2014
25 calorie AD
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
3-2-1-3-2-1 push press
(heaviest possible)
(rest as needed)
11-9-8-7-6-5-4-3-2-1
strict pull up
(100m jog after each set)
3 rounds
21 push press 115#
3 legless rope climbs
27 GHD sit ups
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
3-2-1-3-2-1 push press
(heaviest possible)
(rest as needed)
11-9-8-7-6-5-4-3-2-1
strict pull up
(100m jog after each set)
3 rounds
21 push press 115#
3 legless rope climbs
27 GHD sit ups
Sunday, June 8, 2014
Monday June 9th, 2014
500m row
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
7x3 TnG snatch
(rest as needed)
(heaviest possible)
3-2-1-3-2-1 back squat
(rest as needed)
(heaviest possible)
AirDyne- 1:00 on + 1:00 off x 12 sets
(rest 4:00 after 6 sets)
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
7x3 TnG snatch
(rest as needed)
(heaviest possible)
3-2-1-3-2-1 back squat
(rest as needed)
(heaviest possible)
AirDyne- 1:00 on + 1:00 off x 12 sets
(rest 4:00 after 6 sets)
Saturday, June 7, 2014
Saturday June 7th, 2014
25 calorie airdyne
400m run
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 ghd sit up
4x10 leg swing
2x10 pvc pass through
"Helton"
3 rounds
800m run
30 db squat cleans 50/35
30 burpees
11-9-8-7-6-5-4-3-2-1
strict hspu
(walk 50m after each set)
400m run
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 ghd sit up
4x10 leg swing
2x10 pvc pass through
"Helton"
3 rounds
800m run
30 db squat cleans 50/35
30 burpees
11-9-8-7-6-5-4-3-2-1
strict hspu
(walk 50m after each set)
Friday, June 6, 2014
Friday June 6th, 2014
500m row
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
10x1 clean + front squat + jerk
(heavy as possible)
(rest as needed)
5x6 back squats
(heavy)
(rest as needed)
3:00 push up test
(max sets of 5 in 3:00)
(add 10# every 5 reps until failure)
(once failed, drop all weight and hit max reps push ups in the remaining time)
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
10x1 clean + front squat + jerk
(heavy as possible)
(rest as needed)
5x6 back squats
(heavy)
(rest as needed)
3:00 push up test
(max sets of 5 in 3:00)
(add 10# every 5 reps until failure)
(once failed, drop all weight and hit max reps push ups in the remaining time)
Wednesday, June 4, 2014
Wednesday June 4th, 2014
400m run
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
7x2 clean
(drop and reset)
(rest as needed)
7x2 front squat
(medium-heavy)
(rest as needed)
5 rounds (rest 3:00)
1 legless rope climb
10 burpees
10 alternating db snatch 70/50
10 power clean 135/95
1 legless rope climb
11-9-8-7-6-5-4-3-2-1
deficit push ups--hands on 45# plates
(50m jog after each set)
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
7x2 clean
(drop and reset)
(rest as needed)
7x2 front squat
(medium-heavy)
(rest as needed)
5 rounds (rest 3:00)
1 legless rope climb
10 burpees
10 alternating db snatch 70/50
10 power clean 135/95
1 legless rope climb
11-9-8-7-6-5-4-3-2-1
deficit push ups--hands on 45# plates
(50m jog after each set)
Monday, June 2, 2014
Tuesday, June 3rd, 2014
25 calorie AD
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
7x3 behind the neck push press
(heavy)
(rest as needed)
10:00 AMRAP
5 bar muscle ups
10 thrusters 135/95
5-5-4-4-3-3-2-2-1-1
strict chest to bar pull ups
(50m jog after each set)
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
7x3 behind the neck push press
(heavy)
(rest as needed)
10:00 AMRAP
5 bar muscle ups
10 thrusters 135/95
5-5-4-4-3-3-2-2-1-1
strict chest to bar pull ups
(50m jog after each set)
Monday June 2nd, 2014
500m row
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
10x1 power snatch
(work to heaviest possible w/ proper technique)
(rest as needed)
5-3-1-5-3-1 back squat
(heavy)
(rest as needed)
AirDyne- :15 on + :15 off x 30 sets
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
10x1 power snatch
(work to heaviest possible w/ proper technique)
(rest as needed)
5-3-1-5-3-1 back squat
(heavy)
(rest as needed)
AirDyne- :15 on + :15 off x 30 sets
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