Friday 2017.02.17

Feb 16, 2017

Strength

Every minute, on the minute, for 10:00:

• Even Minutes:  3 Touch and Go Squat Snatch @ 65-75%
• Odd Minutes:  5 Power Clean and Jerks @ same load

Try and go a little heavier than last week.

Conditioning

3 Sets:

Complete as many rounds as possible in 3:00:

• 30 Double Unders
• 10 Power Snatch (95/65)
• 10 Overhead Reverse Lunges (95/65)

Rest 3:00

Optional Independent Work

3 Sets:

• 7 Snatch Grip Romanian Deadlifts
• 55s of Wall Facing Shoulder Taps
• 8 Dumbbell Hammer Curls

Pull Up Program Week 4

You will do this work 3 times this week.

Every 60-90 seconds for 10:00 do:

• 1 Chin Up Negative (5-30s descent)

*Performing longer negatives is better than doing more reps.*

3 Sets:

• 6-8 Ring Curls @ 30X0
• Rest 60s
• 6-8 Diamond Push Ups @ 3010
• Rest 60s

Thursday 2017.02.16

Feb 15, 2017

Strength

1A)  Push Jerk

Performance:  Use 90% of your recent PR as your training max.

• 65% x 6
• 75% x 6
• 85% x 6+

Fitness:

• 3 x 5-7

1B)  False Grip Chest to Ring Pull Ups or Ring Rows

• 3 x 4

Conditioning

Complete as many rounds as possible in 12:00:

• 10 Thrusters (95/65)
• 10 Calorie Bike or Row
• 10 Power Cleans (95/65)
• 10 Calorie Bike or Row
• 10 Power Clean and Jerks (95/65)
• 10 Calorie Bike or Row
• 10 Push Press (95/65)
• 10 Calorie Bike or Row

Optional Independent Work

3 Sets:

• 6 Ring Dips
• 10-15 Rear Delt Raises

Pull Up Program Week 4

You will do this work 3 times this week.

Every 60-90 seconds for 10:00 do:

• 1 Chin Up Negative (5-30s descent)

*Performing longer negatives is better than doing more reps.*

3 Sets:

• 6-8 Ring Curls @ 30X0
• Rest 60s
• 6-8 Diamond Push Ups @ 3010
• Rest 60s

Wednesday 2017.02.15

Feb 14, 2017

Strength

Front Squat

Performance:  Use 90% of your recent PR as your training max.

• 65% x 6
• 75% x 6
• 85% x 6+

Fitness:

• 3 x 5-7 @ 20X1

Conditioning

In 14:00, climb the ladder adding 3 reps every round:

• Overhead Squats (95/65)
• Burpees
• Kettlebell Swings (53/35)

Optional Independent Work

3 Sets:

• 40s of Alternating Pistols
• 8 Glute Ham Raises
• 10 Single Leg Calf Raises

Pull Up Program Week 4

You will do this work 3 times this week.

Every 60-90 seconds for 10:00 do:

• 1 Chin Up Negative (5-30s descent)

*Performing longer negatives is better than doing more reps.*

3 Sets:

• 6-8 Ring Curls @ 30X0
• Rest 60s
• 6-8 Diamond Push Ups @ 3010
• Rest 60s

Tuesday 2017.02.14

Feb 13, 2017

Conditioning

Complete as many rounds as possible in 20:00:

• 20 Wall Balls (20/14)
• 15 Pull Ups
• 15 Handstand Push Ups
• 10 Toes to Bar
• 10 Burpees
• 5 Muscle Ups

Optional Independent Work

3 Sets:

• 5-10 Renegade Row per side
• 6 Dumbbell Tricep Overhead Extension
• 30m Kettlebell Waiter’s Walk per side

Pull Up Program Week 4

You will do this work 3 times this week.

Every 60-90 seconds for 10:00 do:

• 1 Chin Up Negative (5-30s descent)

*Performing longer negatives is better than doing more reps.*

3 Sets:

• 6-8 Ring Curls @ 30X0
• Rest 60s
• 6-8 Diamond Push Ups @ 3010
• Rest 60s

Monday 2017.02.13

Feb 12, 2017

Strength

Deadlift (touch and go reps)

Performance:  Use 90% of recent PR as your training max

• 60% x 8
• 70% x 8
• 80% x 8+

Fitness:

• 3 x 7-9 @ 30X1

Conditioning

3 Sets:

Complete as many rounds as possible in 5:00 of:

• 10 Deadlifts @ 40%
• 10 Box Jumps
• 10 Calorie Bike or Row

Rest 2:00

Optional Independent Work

3 Sets:

• 50m Double Kettlebell Front Rack Carry
• 10 Single Leg Deadlifts per side

Pull Up Program Week 4

You will do this work 3 times this week.

Every 60-90 seconds for 10:00 do:

• 1 Chin Up Negative (5-30s descent)

*Performing longer negatives is better than doing more reps.*

3 Sets:

• 6-8 Ring Curls @ 30X0
• Rest 60s
• 6-8 Diamond Push Ups @ 3010
• Rest 60s