Note: There is only a 9am class on Friday, July 3rd. Also, the gym will be closed Saturday and Sunday in observance of the July 4th holiday.

——————–

Monday 6/29

A) Every 2 min for 10 min (5 sets)

– 4 back squats @ same load used last Monday (75-80% + 3-5%)

B) Every 90 sec for 15 min

– high hang squat clean + squat clean (start @ 60% and build)

*Not TnG, reset after HHSC

+

6 min AMRAP @ 90%:

– 10 reverse walking lunges

– 8 DB snatch alternating (50-70/25-45)

– 6 burpee over the box jump (24/20”)

 

Tuesday 6/30

A) Strict Overhead Press

– 5 reps @ 50%

– 5 reps @ 60%

– 5 reps @ 70%

– 3 reps @ 85-90%

– 3 reps @ 85-90%

– 3 reps @ 85-90%

– 3 reps @ 85-90%

– 10 reps @ 75%

Rest 2 minutes between sets.

*Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B) EMOM x 15 min

Minute 1 – Strict Toes to Bar x 4-8 reps @ 2110 (slow and controlled) OR

Hanging high knee hold 15-30 sec OR

Hollow body hold 20-30 sec

Minute 2 – Handstand Hold x 30-45 seconds (can be done free-standing, heels to wall, nose and

toes to wall, or off box)

Minute 3 – Unbroken Double-Unders x 40 reps OR

60 power singles

 

Wednesday 7/1

Every 8 minutes, for 40 minutes (5 sets) OR

Every 10 minutes, for 40 minutes (4 sets) OR

Every 12 minutes for 36 minutes (3 sets):

– Run 800 Meters

– 20 Kettlebell Swings (53/35)

– 10 Pull-Ups

 

Thursday 7/2

A) Power clean 1.1 x 5; R15S/3m

(compare to 6/16 – go heavier)

+

500m row @ goal 2K pace (or 90%)

– R90S x 4 sets

*Keep same pace as last week

+

Extra Credit

Three sets of:

– Deficit Romanian Deadlifts x 6-8 reps @ 2011 (feet on 45# plate)

– Rest 30 seconds

– Grounded hip bridges w/DB x 20-25 reps @ 2011

– Rest as needed

 

Friday 7/3 – 9 am class only

1 min at each station x 3 sets

– Row for cal

– Wall balls (20/14)

– Box jumps – step down (24/20”)

– Straight legged medball sit-ups (20/14)

– Ring rows

Rest 1 min

 

*Score is total reps per 5 min

*Don’t drop DBs!

 

Saturday 7/4 – July 4th Holiday

– Gym closed

 

Level 2 Extra Work:

Strength

A) 5 sets:

– 1 halting snatch deadlift + 1 snatch pull + 1 snatch (@ 75-90%)

B) Every 3 min for 9 min:

– 20 Walking Lunges with Kettlebells (53/35 KBs in each hand)

– 10 Bent Over Double Arm Kettlebell Rows

 

Skill

A) Muscle up training (from advanced MU work at seminar)

3 sets not for time:

– 10 “Toe/hip pops” (loose band on mid rings)

– 10 Hip extended “tuck and rolls” to dip position (tight band on mid rings)

– 5 Swings on rings + 5 swing w/ toe/hip pops (high rings)

*Don’t get in the way of regular classes

 

Conditioning

Airdyne x 8 min

– 30 sec 90% pace

– 30 sec easy spin

R2M x 2 full sets (16 working minutes total)

 

Please consult either coaches Ryan, Drew, or Jon for help with the MU work.

Sign up for this Saturday’s gymnastics seminar HERE. This is part II of our Summer Seminar Series.

——————–

Monday 6/19

A) Every 90 seconds, for 9 minutes (6 sets):

– Back Squat x 3 reps @ 3-5% more than you used last Monday (75-85%)

+

For time:

21-15-9 reps of

– Front squat (135/95, 95/65, 75/45)

– T2B

+

Mobility work

– work on what you need (hips, ankles, shoulders, t-spine)

 

Tuesday 6/20

A) Strict Overhead Press

5 reps @ 50%

5 reps @ 60%

5 reps @ 70%

3 reps @ 85-90%

3 reps @ 85-90%

3 reps @ 85-90%

AMRepsAP @ 70%

– Rest 2 minutes between sets.

– Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B) EMOM x 15 min

Minute 1 – Strict Handstand Push-Ups x 6-12 reps

(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 2-3 reps of negatives – a 4-6 second eccentric on each rep)

Minute 2 – Hollow position hold 20-30 seconds

Minute 3 – 30 UB Double-Unders (60 power singles)

 

Wednesday 6/21

Every 6 minutes, for 30 minutes (5 sets):

– Run 400 Meters

– 10 Overhead Squats (135/95, 115/75, 95/55, 75/35 lbs)

– 10 Chest-to-Bar Pull-Ups

– 10 Box Jump-Overs (24″/20″)

*If you can’t keep on pace, go every 8 min for 3-4 sets or 10 minutes for 2-3 sets

+

3 sets not for time:

– Supine Ring Rows x 10-12 reps @ 2111

– Face up Chinese planks 45-60sec accumulation

Rest as needed between each

 

Thursday 6/22

A) Power clean 1.1.1 x4; R15S/3m

(compare to 6/16 – go heavier)

+

500m row @ goal 2K pace (or 90%)

– R2M x 4 sets

Keep same pace as last week with less rest

+

Extra Credit

Three sets of:

– BB good mornings x 6-8 reps @ 2011 (heavier than last week)

– Rest 30 seconds

– Supine hamstring curls x 12-15 reps @ 2011

Rest as needed

 

Friday 6/23

A) Bench Press 1RM test

Set 1 – 5 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – 1 rep @ 101+%

OPTIONAL – 1 rep @ 103-105%

– Rest 2-3 minutes between sets

B) Build to a 1RM weighted pull-up in 5 sets (10 min)

OR (for those who don’t have pull-ups yet

3-4 sets not for time:

– 10-15 bent over DB rows

R30S

– Accumulate 30 sec hanging with chin above bar (active scapulas)

R60S

+

Every 5 minutes, for 15 minutes (3 sets):

– 15 Pull-Ups

– 30 Push-Ups

– 45 Air Squats

 

Extra Credit

A) Muscle up skill work:

You have a MU:

EMOM x 6-10

– 1-3 MUs

You can pop out one MU every now and then or you don’t have it yet:

EMOM x 12 min

min 1: 10 ring kips – work on making body horizontal and bringing hips to rings with good lat activation

min 2: 8 feet elevated hip pulls (use box to make body horizontal)

min 3: 6 low ring sit-up + turn overs (should be at a height where your butt is off the ground at the bottom of the ring dip position)

B) Every two minutes, for 16 minutes (8 sets):

High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

– Work on perfect mechanics at all phases in the lift.

C) Four sets of:

– Jumping Lunges with Barbell x 20 reps

(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set – be careful)

– Rest 45 seconds

– Strict Weighted Pull-Ups x 6-8 reps

– Rest 45 seconds