MONDAY 7-3-17 THROUGH SATURDAY 7-8-17

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MONDAY 7-3-17 STRENGTH

  1. MIYAKI SNATCHES 10 SETS OF 1 @ 75%
  2. 1 POWER CLEAN 1 CLEAN 1 FRONT SQUAT + JERK 3 SETS @ 80% to 85%
  3. FRONT SQAUT 2 SETS OF 5 @ 70%
  4. DEADLIFTS 3X3 @ 75% TO 80%

TUESDAY 7-4-17 CONDITIONING  HAPPY 4TH OF JULY

  1. 20 BODY WEIGHT SQUATS + 20 DOUBLE UNDERS + 20 REV. LUNGES + 20 MT. CLIMBERS + 20 OPPO HAND OPPO FOOT + 20 MED BALL SLAMS ( 3 ROUNDS)
  2. 15 KETTLE BELL SWINGS + 15 BURPEES+ 15 BOX JUMPS + 300 METER ROW ( 3 ROUNDS)
  3. 1R/1L TURKISH GET UPS + 10 HANGING KNEES TO CHEST + 10R/10L OBLIQUE MED BALL THROWS ( 2 ROUNDS)

WEDNESDAY 7-5-17 STRENGTH

  1. 1 SNATCH PULL 1 HANG SNATCH 1 SNATCH PULL 1 SNATCH 3 SETS @ 75% TO 85%
  2. BACK SQUATS 3 SETS OF 12 @ 55%
  3. OVER HEAD STRICT PRESS 4 SETS OF 5
  4. A. MED BALL PLYO PUSH UPS 3 SETS OF 8 B. PULL UPS 3 SETS OF 12 C. OBLIQUE BAND PULLS 3 SETS OF 5R/5L C. REVERSE HYPER 3 SETS OF 10

THURSDAY 7-6-17 CONDITIONING

MMA WITH A BARBELL NEW VERSION

  1. 5 CLEAN PULL + 4 POWER CLEANS + 3 POWER JERKS + 2 FRONT SQUATS + 1 BURPEE = COMPLETE AS MANY ROUNDS POSSIBLE IN 20 MINUTES

FRIDAY  7-7-17 STRENGTH

  1. BACK SQUAT WORK UP TO A HEAVY SINGLE FOR TODAY
  2. TAKE OFF 10 OR 15POUNDS OR KILOS AND DO ONE DROP SET OF MAX REPS
  3. DROP DOWN 10 TO 15 POUNDS OR KILOS AND CONTINUE TO REP IT OUT
  4. YES ONE DROP SET OR START TO WORK BACK UP. MAKE SURE THE WEIGHT ISN’T TOO LIGHT AND USE A SPOTTER SO YOU CAN PUSH YOURSELF PAST OLD LIMITS
  5. CLEAN FROM HIP + CLEAN ABOVE KNEES + CLEAN BELOW KNEES 3 SETS @ 60%
  6. A. DB SINGLE LEG RDL’S 4 SETS OF 3R/3L B. RING ROWS 2 SETS OF 10 C. MED BALL KEGS TOSS 3 SETS OF 5

SATURDAY 7-8-17 CONDITIONING

DB COMPLEX

  1. CLEAN AND PUSH PRESS
  2. FRONT SQUAT
  3. RDL’S                             10 DOWN TO 1
  4. RENEGADE ROW
  5. REVERSE LUNGE
  6. TURKISH GET UP ( 1 R/ 1 L)
  7. SWING
  8. SNATCH

 

 

 

 

MONDAY 6-26-17 THROUGH SATURDAY 7-1-17

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MONDAY 6-26-17 STRENGTH

  1. SNATCH WORK UP TO A HEAVY SINGLE
  2. SNATCH TWO TRIPLES @ 85% OF YOUR BEST SINGLE TODAY
  3. SNATCH 2 DOUBLES @ 78%
  4. MAX POWER CLEAN AND JERK
  5. 2 CLEAN AND JERK DOUBLE @ 88% to 90%
  6. 2 CLEAN AND JERK TRIPLES @ 80%
  7. BACK SQUAT 2 SETS OF 8 @ 65%
  8. A. PULL UPS 2 SETS OF 8 B. 4 30 SECOND SPRINTS ON ASSAULT BIKE

TUESDAY 6-27-17 CONDITIONING

  1. BELTED SLED SPRINTS  TO S STREET FOR 8 SETS OF 1, WALK BACK TO GYM FOR ACTIVE RECOVERY
  2. PLYO-BOX COMPLEX A. TWO-FEET JUMP B. ALTERNATING BOX JUMPS C. LOW LATERAL HOPS D. TOE TAPS E. LATERAL JUMP UPS  COMPLETE 2 TO 3 SETS OF 10

WEDNESDAY 6-28-17 STRENGTH

  1. 1 SNATCH BALANCE 1 OVERHEAD SQUAT 5 SETS OF 1+1 TAKE TO A MAX OR WORK FROM 75% TO 85%
  2. 3 FRONT SQAUTS 3 JERKS TAKE TO A DAILY MAXIMUM
  3. SNATCH PULLS 5 SETS OF 2 @ 120%

THURSDAY 6-29-17 CONDITIONING

  1. A. 1 POWER CLEAN + 5,4,3,2,1 FRONT SQAUT B. BELTED BEAR CRAWL = COMPLETE 5 ROUNDS OR TAKE UP THE POWER CLEAN AND FRONT SQUAT TO A MAX
  2. A. 1 POWER CLEAN + PUSH PRESS FOR MAX REPS B. 30 SECOND ASSAULT BIKE SPRINT C. BOX JUMPS 20 = COMPLETE 3 ROUNDS
  3. A. 50 DOUBLE UNDERS B. 50 BURPEES C. 50 KB SWINGS X 1 ROUND

FRIDAY 6-30-17 STRENGTH

  1. WORK UP TO YOUR 1 REP MAXIMUM IN THE POWER CLEAN
  2. SNATCH PULL or CLEAN PULLS 5 @ 100%, 4@ 105%, 3@ 110%, 2@115%, 1 @ 120%
  3. BACK SQUAT 3 SETS OF 8 @ 65%
  4. BARBELL JUMP SQUATS 5, 4,3,2,1 ADD WEIGHT EACH SET

SATURDAY 7-1-17 CONDITIONING

  1. POWER SNATCH 5
  2. DB THRUSTERS 10
  3. BOX JUMPS 15         COMPLETE 5 ROUNDS
  4. 1 Q STREET  LOOP
  5. BURPEES 20

 

 

MONDAY 6-19-17 THROUGH SATURDAY 6-24-17

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MONDAY 6-19-17 STRENGTH

  1.  SNATCH WORK UP TO 90%
  2. SNATCH 3 SINGLE @ 85%
  3. SNATCH 3 DOUBLES @ 80%
  4. CLEAN AND JERK WORK UP TO 90%
  5. CLEAN AND JERK 3 DOUBLES @85%
  6. CLEAN AND JERK 3 TRIPLES @ 70%
  7. BACK SQUATS 4 SETS OF 4 @ 75%

TUESDAY 6-20-17 CONDITIONING

  1. 1 Q STREET LOOP FOR TIME
  2. A. DB BURPEE WITH PRESS 7 B. BOX JUMPS 5 C. MT CLIMBERS 30 D. HIP TWISTS 12 = 5 ROUNDS
  3. 1 R STREET RUN
  4. A. 100 KB AROUND THE WORLDS B. 100 HOLLOW ROCKS C. 30 MED BALL KEG TOSS = 1 ROUND

WEDNESDAY 6-21-17 STRENGTH

  1. 1 SNATCH BALANCE 1 OVERHEAD SQUAT 1 SNATCH BALANCE 1 OVERHEAD SQUAT X 3 SETS @ 75%
  2. 4 FS + 3 JERKS @ 70%, 3 FS + 2 JERKS @ 75%, 2 FS + 2 JERKS @ 80%, 1 FS + 2 JERKS @ 85%, 1 FS+ 2 JERKS @ 80%, 1 HEAVY FS SINGLE,  1 JERK FROM RACK @ 90%+
  3. SNATCH PULLS 3 SETS OF 3 @ 110%
  4. A. KB INCLINE PRESS 2 TO 4 SETS OF 10 B. PULL UPS 3 SETS OF 8 C. DB RDL’S 3 SETS OF 7 D. TURKISH SIT UPS 3 SETS OF 5R/5L
  5. ACCESSORY WORK IS OPTIONAL AND ENERGY DEPENDENT

THURSDAY 6-22-17 CONDITIONING

  1. 300 METER ROW
  2. 2 MONKEY BARS
  3. 20 LUNGE JUMPS         6 ROUNDS
  4. 2 80 YARD SLED DRAG
  5. 20 DB RENEGADE ROWS
  6. 12 MED BALL SLAMS

FRIDAY 6-23-17 STRENGTH

  1. HANG POWER SNATCH 3 SETS OF 3 AT APPROPRIATE WEIGHT OR TAKE TO A MAX SINGLE
  2. MAX CLEAN FROM HIP
  3. BACK SQUATS 2 SETS OF 5 @ 74% TO 80%
  4. SUMO SL DL 3 SETS OF 5

SATURDAY 6-24-17 CONDITIONING

  1. A. DB PUSH PRESS B. FRONT SQUAT C. DEADLIFTS = 20, 15, 10, 5 + 2 PROWLER SPRINTS AFTER EACH EXERCISE
  2. A. DB SNATCH B. SWINGS C. REVERSE LUNGE 20,15,8 + 300 METER ROW AFTER EACH EXERCISE
  3. A. TURKISH GET UPS 1R1L B. 1 BELTED BEAR CRAWL C. REVERSE ROW FROM RACK  FOR 10 REPS 1 TO 2 SETS

 

 

 

MONDAY 6-5-17 THROUGH SATURDAY 6-10-17

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MONDAY 6-5-17 STRENGTH

  1. 1 CLEAN 1 POWER CLEAN 1 HANG CLEAN 1 FRONT SQUAT  1 SET @ 70% 1 SETS @ 75% 1 SET @ 80% THEN KEEP ADDING WEIGHT FOR THE NEXT TWO SETS, LET YOUR TECHNIQUE AND SPEED OF MOVEMENT DICTATE INCREASING WEIGHT ON YOUR BAR. PUSH YOUR MIND AND TAKE TO A MAX.
  2. SNATCH HIGH PULLS 3 SETS OF 3 REPS @ 105% FOCUS ON KEEPING YOUR BUTT DOWN AND USE MAXIMUM LEG DRIVE WHILE KEEPING THE BAR CLOSE AS POSSIBLE AND AS STRAIGHT AS POSSIBLE
  3. BARBELL STRICT PRESS 4 SETS OF 4 REPS, SELECT A CHALLENGING WEIGHT
  4. BENT ROWS 5 + 3R/3L FRONT RACK REVERSE LUNGE X 2 SETS
  5. 100 HOLLOW ROCKS

TUESDAY 6-6-17 CONDITIONING

  1. A. BELTED SLED SPRINT TO S STREET ADD 1 PLATE AFTER EACH SET B. PULL UPS MAX REPS C. 30 BURPEES  = 3 ROUNDS
  2. A. 100 JUMP ROPES B. 50 SIT UPS C. 50 BICYCLES   = 4 ROUNDS

WEDNESDAY 6-7-17 STRENGTH

  1. MIYAKI SNATCHES 8 sets of 1 @ 80%
  2. FRONT SQUAT TAKE TO A MAXIMUM FOR TODAY
  3. CLEAN PULLS 3 SETS OF 5 @ 90% OF BEST CLEAN AND JERK
  4. A. MED-BALL PLYO PUSH UPS 10 DOWN TO 1 B. PULL UPS 4,4,4,4,  C. ALTERNATING BOX JUMPS 20,20,20

THURSDAY 6-8-17 CONDITIONING

  1. LADDER DRILLS 5 SETS OF 5 REPS EACH DRILL
  2. MED BALL COMPLEX A. WALL BALLS B. PARTNER SHUFFLE PASS C. RUSSIAN TWIST D. KEG TOSS E. PLANK PASS F. OBLIQUE MED BALL THROWS G. HALF-SQAUT MED BALL WALL PASS H. WEAVES = 30, 20, 15, 10

FRIDAY 6-9-17 STRENGTH

  1. BACK SQUAT FROM BOTTOM PINS OF RACK JUST BE;LOW PARALLEL 5 SETS OF 3 REPS AT A SOLID WORKING WEIGHT
  2. GOOD MORNINGS STAGGERED STANCE 3 SETS OF 3R/3L
  3. STIFF LEGGED WALKING LUNGES 4 SETS OF 45R/4L
  4. TURKISH GET UPS 4 SETS OF 2R/2L

SATURDAY  6-10-17 CONDITIONING

  1. YOKE WALK TO Q st.
  2. 100 db burpees
  3. 100 walking lunges
  4. 1 q st. run
  5. 100 hollow rocks
  6. 100 kb movements

MONDAY 6-12-17 THOUGH SATURDAY 6-17-17 0421171409

MONDAY 6-12-17 STRENGTH

  1. SNATCH WAVES A. WORK UP TO 80% B. DROP DOWN TO BAR AND WORK BACK UP TO 85% C. DROP DOWN TO BAR AND WORK UP 90% +
  2. 5 FS + 3 JERKS @ 60%, 4 FS+ 2 JERKS @ 70%, 3 FS + 1 JERK @ 75%, 2 FS = 1 JERKS @ 80%, 1 FS + 1 JERK @ 85%+
  3. SUMO DEADLIFTS 3 SETS OF 3 @ 60% +
  4. A. PULL UPS 3 SETS OF 8 B. MED BALL PLYO SIT UPS 3 SETS OF 8 C. BUELLERS 3 SETS OF 10 D. HOLLOW ROCKS 3 SETS OF 20

TUESDAY 6-13-17 CONDITIONING

  1. 500 METER ROW
  2. 25 KBS                     3 ROUNDS
  3. 25 BURPEES
  4. BELETED SLED DRAG WITH FARMER’S CARRY TO END OF LOT 80 YARDS

WEDNESDAY 6-14-17 STRENGTH

  1. 1 SNATCH BALANCE 1 OVERHEAD SQAUT 1 SNATCH BALANCE 1 OVERHEAD SQAUT   1 SNATCH BALANCE 1 OVERHEAD SQUAT 3 SETS @ 70%
  2. CLEANS 10 SETS 0F 1 @ 80%
  3. POWER JERKS 4 SETS OF 1 @ 75%
  4. DB COMPLEX RDL’S + BENT ROWS+ PUSH PRESS+ REVERSE LUNGE + 2 SETS OF 10 REPS EACH MOVEMENT.

THURSDAY 6-14-17 CONDITIONING

  1. ATLAS STONE PICK UPS 10,8,6,4,2 + 44 YARD CARRY
  2. TIRE AND HAMMER 15R/15L
  3. BURPEE PULL UPS 7
  4. DOUBLE UNDERS 20

FRIDAY 6-15-17 STRENGTH

  1. BARBELL JUMPS SQUATS 5 SETS OF 5
  2. BACK SQUAT 3 SETS OF 3 WITH A 3 SECOND PAUSE AT BOTTOM
  3. BARBELL LUNGE JUMPS 4 SETS OF 10
  4. STIFF LEGGED DEADLIFTS 4 SETS OF 7
  5. A. PROWLER SPRINTS 4X2 B. WALL BALL 25 C. KB HIGH PULLS 25 D. BOX JUMPS 5 = 4 ROUNDS

SATURDAY 6-16-17 CONDITIONING

  1. 20 BARBELL CLEANS + YOKE WALK TO T ST.  SELECT AN APPROPRIATE WEIGHT FOR BOTH
  2. 20 POWER SNATCHES + YOKE WALK TO FIRE HYDRANT
  3. ATLAS STONES CARRY TO S ST.
  4. BELTED SLED DRAG TO R ST.
  5. 500 METER ROW + 20 KBS X 3 ROUNDS
  6. 30 KEG TOSSES + 10 BEAR CRAWLS

 

 

MONDAY 5-29-17 THROUGH SATURDAY 6-3-17

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MONDAY 5-29-17 STRENGTH

  1. 1 POWER CLEAN 1 CLEAN FROM FLOOR 1 FRONT SQUAT 5 SETS @ 80% or take it to a maximum
  2. FRONT SQUATS 3 SETS OF 5 % 70%
  3. CLEAN PULL “max leg drive= “arms guide or follow up” keep the bar close 5 sets of 4 @ 105%, 110%, 114% of best clean
  4. reverse lunge with front rack position 2 sets of 3r/3l
  5. a. pull ups 30 reps b. reverse hyper 30 reps you select the weight

TUESDAY 5-30-17 CONDITIONING

  1. KB SNATCH
  2. BOX JUMPS
  3. BURPEES

THIS IS THE REP SCHEME 22,20,18,16,14,12,10,8,6,4,2 FOR EACH MOVEMENT

WEDNESDAY 5-31-17  STRENGTH  DUMBELL COMPLEX

A. WORK UP TO MAX DB SNATCH AA. SELECT A MEDUIM WEIGHT FOR MAXIMUM REPS IN 2 MINUTES

  1. DB FRONT SQUATS
  2. RENEGADE ROWS
  3. REVERSE LUNGE
  4. TURKISH GET UPS 1R/1L for entire complex   = REP SCHEME 10,8,6,4,2 ADD WEIGHT AFTER EACH SET or GO LIGHT and DOUBLE THE REPS
  5. db swings with db’s on outside of both legs
  6. FARMER’S CARRY 70 50 YARDS
  7. PUSH PRESS

THURSDAY 6-1-17 CONDITIONING

  1. BARBELL YOKE WALK 200 YARDS you or your coach select a weight that is appropriate for you
  2. WALL BALLS 50 + 50 DOUBLE KETTLE BELL DEADLIFTS
  3. HANGING KNEES TO CHEST 50+ 50 DOUBLE UNDERS
  4. OVER HEAD WALKING LUNGES 60+ 100 BATTLING ROPES
  5. 10 SHORT PROWLER SPRINTS + 30 TURKISH SIT UPS

FRIDAY 6-2-17 STRENGTH

  1. MIYAKI SNATCHES 10 SETS OF 1 @ 75%
  2. BACK SQUAT WORK UP TO A DAILY MAXIMUM
  3. 2 DROP SETS OF 8 REPS @ 60% of today’s max in back squat
  4. ROMANIAN DEADLIFTS 2 SETS OF 20 TIME UNDER TENSION= HYPERTROPHY
  5. A. BARBELL HIP THRUSTS 2X12 B. BULGARIAN SPLIT SQUAT 2 SETS OF 5R/5L  C. HOLLOW ROCKS 2X50

SATURDAY 6-3-17 CONDITIONING

  1. A. DB CLEAN INTO A THRUSTER B. DB BURPEES  C.MED BALL SLAMS  10,9,8 CYCLE THROUGH ALL THREE

2. BELTED SLED DRAG WITH DB FARMER’S CARRY 200 YARDS COMPLETE 3 SETS OF DOWN  AND BACK IS 1

3. A. 2O LUNGE JUMPS B. 30 MT. CLIMBERS C. 40 KB SWINGS D. 50 JUMP ROPES

 

 

 

 

 

 

MONDAY 5-22-17 THROUGH  SATURDAY 5-27-17

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MONDAY 5-22-17 STRENGTH

  1. 1 POWER CLEAN 1 CLEAN 1 FRONT SQUAT X 3 SETS AT 75% OR ABOVE
  2. SUMO DEADLIFTS 4 SETS OF 5 @ 60% TO 70%
  3. a. pull ups 4 sets of 8 b. buellers 3 sets of 8
  4. a. 1 arm db rows 3xrR/5L b. oblique med ball throws 3 sets 10R/10L

TUESDAY 5-23-17 CONDITIONING

KB SNATCH 1R/1L FIRST MINUTE 2R/2L LEFT 2ND MINUTE 3R/3L 3RD MINUTE 4R/4L 4TH MINUTE 5R/5L 5TH MINUTE= ADD A REP TO EACH SIDE UNTIL YOU GET NO REST. AFTER YOU COMPLETE THE REPS YOU HAVE WHAT EVER REMAINS ON THAT MINUTE AS REST

KB SWINGS 10 ON MINUTE 1, 11 ON MINUTE 2, 12 ON MINUTE 3, 13 ON MIMUTE 4, 14 ON MINUTE 5 CONTINUE UNTIL YOU ARE MAXING OUT YOUR REPS WITHIN THAT MINUTE.

WEDNESDAY 5-24-17 STRENGTH

  1. MIYAKI SNATCHES 8 SETS OF 1 @ 75% TO 85%
  2. 3 FRONT SQUATS + 3 PUSH PRESS X 5 SETS AT A WORKING WEIGHT
  3. a. db incline press 4 sets of 8 b. box jumps 5 sets of 3
  4. a. ring rows 3 sets of 7 b. med ball plyo-sit ups 4 sets of 10

THURSDAY 5-25-17 CONDITIONING

  1. A. BANDED PARTNER SPRINTS 5 SETS OF 1 B. LATERAL SHUFFLES 5 SETS OF 1R/1L C. BACK PEDALS 4 SETS OF 2
  2. PROWLER SPRINTS 1 EVERY MINUTE ON THE MINUTE FOR 14 MINUTES
  3. 100 HOLLOW ROCKS, 100 KB SWINGS , 100 BICYCLES

FRIDAY 5-26-17 STRENGTH

  1. BACK SQUATS 6 SETS OF 1 @ AT 80%
  2. MAX CLEAN
  3. RDL’S  3 SETS OF 10
  4. LIGHT DB SQUATS 20, 16, 12, 10
  5. DB BEAR CRAWLS WITH BELTED SLED SETS ON TURF

SATURDAY 5-27-17 CONDITIONING

RECEIVING THE CLEAN= CLEAN TECHNIQUE FROM THE HIPS

  1. KEG PUSH AND CARRY 8X ON TURF
  2. 30 DB BURPEES
  3. 30 PULL UPS
  4. 30 BOX JUMPS
  5. 1 S STREET SANDBAG SPRINT
  6. 30 LIGHT BARBELL DEADLIFTS
  7. 500 JUMP ROPES
  8. BELTED SLED DRAG TO S ST.REET
  9. 30 DB SNATCHES
  10. 100 HOLLOW ROCKS

 

 

MONDAY 5-15-17 THROUGH SATURDAY 5-20-17

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MONDAY 5-15-17 STRENGTH

  1. DOUBLE KB SNATCH 8,6,4,2 add weight then work back in reps with 4,6,8,10,12
  2. 1 arm kb clean and press from the ground 4 sets of 4R/4L + 1 windmill
  3. turkish get ups 4/R/4L 3R/3L 2R/2L 1R/1L add weight each set
  4. kb front squats 3 sets go 8 + 4R/4L reverse lunge
  5. a. pull ups 1,2,3,4,5,6, b. box jumps 6,5,4,3,2,1

TUESDAY 5-16-17 CONDITIONING

  1. LADDER DRILLS 5X5 each drill
  2. a. banded partner sprints 5 sets of 1 b. lateral shuffles 4 sets of 2 c. back pedals 5 sets of 2
  3. belted bear crawls with sled 5 sets of 2 1/2 turf or 15 yards
  4. a. wall balls 15, 12, 10, 8, b. american kb swings 20,15, 10, 5 c. power cleans 12, 10, 8, 6, 4, 2

WEDNESDAY 5-17-17 STRENGTH

  1. 1 snatch from floor, 1 snatch below the knees, 1 snatch above the knees 3 sets @ 75% of above
  2. front squats 4 sets of 4 @ 70% of best fr squat with three second pause
  3. push press 3 sets 5
  4. a. db incline press 4 sets of 8 b. ring rows 4 sets of 8
  5. a. db renegade rows 2 sets of 20 b. oblique band pulls 2 sets of 5r/5L

5-18-17 THURSDAY CONDITIONING

A. 30 second assault bike sprint with 30 second rest for 5 work sets

B. 1. 7 heavy db thrusters 2. 5R/5L 1 arm kb swings 3. 5 box jumps x 5 rounds

C. 1. 100 jump ropes 2. 25 body weight squats 3. 12 push ups x 5 rounds

BONUS = 15 SECONDS ON 15 SECONDS OFF FOR 5 MINUTES ON ROWER

5-19-17 FRIDAY STRENGTH

  1. BACK SQUATS work up to a heavy single + drop down 15% for 2 sets of 5
  2. max triple power clean
  3. sumo stiff legged deadlifts  4 sets of 5
  4. over head walking lunges 2 sets of 25

5-20-17 SATURDAY CONDITIONING

  1. Hang power snatch 50 reps + 8 kb swings when you drop the barbell
  2. snatch deadlifts 50 reps @ 100% of best snatch + 4 pulls at every break
  3. 100 loops with reverse lunges
  4. Q street loop with belted sled drag x 1
  5.  30 burpee pull ups
  6. 700 meter row
  7. 75 hollow rocks
  8.  3r/3L  for 30 total reps lateral med ball slams
  9. 30 db renegade rows
  10. 50 oppo hand oppo foot

 

 

 

 

 

MONDAY 5-8-17 THROUGH SATURDAY 5-13-17

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MONDAY 5-8-17 STRENGTH

  1. 2 power cleans 2 front squats x 5 sets @ 75%
  2. deadlifts 4 sets 30 seconds of max reps @ 50% to 55%
  3. a. burpee pull ups 4 sets of 5 b. med ball keg toss 5 sets of 7 c. bueller squat press 6 sets of 8 reps d. hollow rocks 7 sets of 20 rotate through these until all sets done fast or medium tempo

TUESDAY 5-9-17 CONDITIONING

  1. a. 8 prowler shorts b. 2 30 second assault bike sprint c. 5 box jumps d. 1 over head farmer’s carry to T st. e. 14 rotating planks complete 5 rounds
  2. a. 50 alt kb swings b. 40 wall balls c. 30 MT. climbers d. 20 burpees c. 10 squat jumps complete 1 to 2 rounds

WEDNESDAY 5-10-17 STRENGTH

  1. overhead squats 3×3 @ 75% to 85% of best snatch
  2. snatch pulls 3×3 @ 100%
  3. a. kb incline press 4 sets of 20 seconds of max reps b. sled push 4x 20 yards each way c. db renegade rows 4 sets of 8
  4. A. shoulder complex 2 sets of 20 reps = lateral raise, front raise, rear delts, push outs  b. bear crawl 2 x turf  c. oppo hand oppo foot 2 x 50

THURSDAY 5-11-17 CONDITIONING

  1. 1 belted sled sprint + 20 kb swings + 20 burpees x 3 rounds
  2. 10 lunge jumps + 5 roll ups + 20 lateral hops + 20 double unders + 2 heavy farmer’s carry to T st. x 3 rounds

FRIDAY 5-12-17 STRENGTH

  1. A. bueller front squat with a press 20,15,10 B. atlas stones pick ups 10,8,6,4,2 + 44 yard atlas carry between each set. C. turkish get ups 1 R/L ,2,3,4,5,  each side ADD weight each set.
  2. back squat  2/3 partials from rack 3 to 4 sets of 3 at 90% or better B. kb/db snatch 4 sets of 4R/4L C. db jumps squats heavy 4 sets of 4

SATURDAY 5-13-17 CONDITIONING

  1. 8 fire hose sprint and pulls
  2. 50 hanging knees to chest
  3. 100 lateral box hops
  4. 50 plank position band pulls
  5. 40 med ball slams
  6. 8 belted bear crawls
  7. 700 meter row
  8.  1 barbell yoke walk to S street
  9. 30 db burpees
  10. 75 american kb swings

 

MONDAY 5-1-17 THROUGH SATURDAY 5-6-17  FOCUS UP and GO AFTER WHAT YOU LOVE

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MONDAY 5-1-17 STRENGTH

  1. deadlifts 10 sets of 10 @ 45% to 55%
  2. a. pull-ups 4 sets of 12 b. kb single arm clean and press 5 sets of 3r/3L add weight each set
  3. a. reverse hyper 3 sets of 12 b. hanging knees to chest 3 sets of 20 c. barbell bent rows 2 sets of 15

TUESDAY 5-2-17 CONDITIONING

  1. A. 250 meter row B. 7 burpees over rower C. 20 alternating kb swings  X 8 rounds
  2. A. 4 heavy sled drags B. 50 jump ropes C. 20 db renegade rows D. 1 S st. sprint X 2 rounds
  3. A. 8 roll ups B. 5 box jumps C. 30 hollow rocks D. 40 kb around the worlds X 2 rounds

WEDNESDAY 5-3-17 STRENGTH

  1. work up to a max barbell thruster
  2. mini yoke walks with barbell 8 sets of 2
  3. bear crawl with sled push + 20,16,12, kb front reverse lunge x 3 sets
  4. 50 bumper plate ground to overhead + over head farmers carry to S st. x 1 round
  5. med ball plyo push ups 3 sets of 8 + 20 laterals on small box

THURSDAY 5-4-17 CONDITIONING

  1.  ladder drills 5×5 each movement
  2. 20 burpees , 20 jump squats , 20 wall ball , 20 alt. kb swings , 20 box jumps , 20 sit ups , 20 db snatches , 20 oblique med ball throws , 20 buellers , 20 db clean and press , 20 hollow rocks X 2 rounds

FRIDAY 5-5-17 STRENGTH

  1. snatches 5 1 from floor + 1 below knees+ 1 above knees+ 1 from hip+ 1 from floor ,4,3,2,1  get in as many positions as there are reps, then hit a heavy single from the floor
  2. 3 front 3 back squats take to a heavy set
  3. push press 4 sets of 5 reps
  4. single leg rdl 3 sets of 3r/3L
  5. a. overhead walking lunges 2x 20 b. prowler hand over hand 2×2

SATURDAY 5-6-17 CONDITIONING

BARBELL COMPLEX

  1. deadlifts
  2. clean              12 10 8 6 4 2 add weight after each round
  3. power jerks
  4. back squat
  5. burpees over the bar

 

 

 

 

 

 

 

 

MONDAY 4-24-17 THROUGH SATURDAY 4-29-17

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MONDAY 4-24-17 STRENGTH

  1. a. burpee pull ups 5 x5 b. box jumps 4×7 c power cleans 4×5 @ 75%
  2. a.  3 to 4 set of 2 farmers carry with big handles b. db thrusters 4 sets of 8 add weight each set c. sandbag over the shoulder 4 sets of 8
  3. a. double kb DL 2 sets x 30 seconds of max reps b. weighted planks 2x 40 seconds c. buellers 2×20

TUESDAY 4-25-17  CONDITIONING

  1. a. 20 kb swings b. 20 lunge jumps c. 50 single unders d. 20 hollow rocks x 6 rounds
  2. a. 30 second assault bike sprint b. 10R/10L tire & hammer c. 50 mt. climbers d. 12 lateral shuffles x 3 rounds

WEDNESDAY 4-26-17 STRENGTH

  1.  barbell snatches
  2. front squats         10,8,6,4,2 add weight after each round
  3. push press
  4. RDL’S

a.  db incline press 4 sets of 8 b. ring rows 4 sets of 12 c. DB stiff legged lunges 3 sets of 4r/4l

THURSDAY 4-27-17 CONDITIONING

  1.  Q street yoke walk + 800 meter
  2. S street farmer’s carry + 100 stair masters with bumper plates
  3. R street sandbag sprint + 500 jump rope

FRIDAY 4-28-17 STRENGTH

  1. belted sled sprints 8 sets of 2
  2. back squats 5 sets of 5 @ 60%
  3. sumo dead lifts 3 sets of 7 @ 55%
  4. prowler sprints 4×4
  5. glute ham bridge 3 x10 + hanging knees to chest

SATURDAY 4-29-17 CONDITIONING

  1. 50 wall balls
  2. 50 kb snatches
  3. 50 over head walking lunges       1 round
  4. 50  burpees

rest 3 minutes

  1. 40 kb swings
  2. 40 around the worlds
  3. 40 russians twist      1 round
  4. 40 bicycles

rest 2 minutes

  1. 30 double kb swings
  2. 30 hollow rocks
  3. 30 sit ups        1 round
  4. 30 double unders

 

 

 

 

MONDAY 4-17-17 THROUGH SATURDAY 4-22-17

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MONDAY 4-17-17 STRENGTH

  1. 1 power clean 1 front squat 1 clean 1 hang clean take to a maximum
  2. deadlifts 4 sets of 8 @ 55% to 65%
  3. a. pull ups 50 reps +  db snatch 5R/5L  between rests breaks
  4. a. db squat jumps 2 sets of 7 b. db renegade rows 2 sets of 12

TUESDAY 4-18-17 CONDITIONING

  1. 30 mountain climbers
  2. 8 roll ups
  3. 8 lunge jumps
  4. 7 burpees
  5. 8 kb swings
  6. 10 hollow rocks
  7. 10 rotating planks
  8. 8 lateral shuffles
  9. 12 russian twist
  10. 8 push ups
  11. 10 hip twists
  12. 7 sandbag over the shoulder

WEDNESDAY 4-19-17 STRENGTH

  1. overhead squats 5,4,3,2,1 add weight each and use a rack
  2. 1 snatch pull 1 snatch 5 sets at 75% to 85%
  3. bench press work up to a heavy single
  4. a. 1 arm db rows 2 sets of 10R/10L b. med ball plyo push up 2 sets of 7 with partner
  5. a. oblique med ball throws 3 sets of 4r/4L b. hanging knees to chest 2 sets of 50

THURSDAY 4-20-17 CONDITIONING

  1. a. 300 meter row b. 20 light db thrusters c. 20 kb swings d. 20 hollow rocks = 8 ROUNDS
  2. a. 100 jump ropes b. 20 lateral hops c. 2 prowler sprints d. 12 db clean and press from the ground  = 3 rounds

FRIDAY 4-21-17 STRENGTH

  1. back squats 8 sets of 8 @ 50%
  2. max clean and push press or power jerk
  3. sumo stiff legged deadlift 4 sets of 7 @  45% to 60% focused on using a weight to stretch and build your ham strings
  4. front rack reverse lunge 3 sets of 3 r/3 L
  5. A. farmer’s carry 4 x 2 laps B. db jump squats 4×8 C. med ball keg toss 3 sets of 7 D. double unders 3 x 30

SATURDAY 4-22-17 CONDITIONING

  1. barbell yoke walk around Q street loop
  2. 2 sandbag sprints to S st.
  3. 100 db snatches work up a max then drop set down
  4. 150 bodyweight squats
  5. 10R/10L turkish get ups

MONDAY 4-10-17 through SATURDAY  4-15-17

img_2198

MONDAY 4-10-17 STRENGTH

  1. 2 clean pulls + 2 cleans take to a max
  2. deadlifts 4×4 @ 65%
  3. overhead squats 3×3 @ 70% of best snatch
  4. a. pull ups 2×7 b. barbell glute ham bridges 2×12 c. hollow rocks 2×50 d. buellers 2x3r/3L

TUESDAY 4-11-17 CONDITIONING

  1. 10R/10L W/ medium kb or 10 total with heavy kb
  2. 5 box jumps you pick the height
  3. 100 jump rope                      6 rounds for time or time each round with a rest
  4. 8 med ball keg tosses
  5. 12 rotating planks
  6. 5 heavy power cleans (you pick the weight

WEDNESDAY 4-12-17 STRENGTH

  1. 1 power snatch 1 snatch balance 1 overhead squat 1 snatch push press 6 sets = take it up to max
  2. snatch hi pulls 4 sets of 4 @ 75%,80%,85%,90%  1 from floor, 1 from below knees, 1 from above knees, 1 from just below hip
  3. front squats 3×3 @ 65% to 75% with a pause at the bottom
  4. push press 4 sets of 8 add weight each set
  5. a. kb incline press 3 x12 b. ring rows 2 sets of 12 c. lateral med ball throws 3 x 4r/4L d. rotating planks 2 x20

THURSDAY 4-13-17 CONDITIONING

  1. 2 Q street loops for time, take a 3 to 4 minute break between sprints
  2. 2 R street sprints for time with 3 to 4 minute break between sprints
  3. 20 around the worlds + 20 squat jumps + 10 right 10 left kb over head push press x 3 rounds
  4. 20 db burpees + 20 kb swings + 20 sit ups x 3 rounds

FRIDAY 4-14-17 STRENGTH

  1. back squats 10 sets of 10 @ 55%
  2. sumo stiff legged deadlifts 4 sets of 5 from a deficit
  3. kb snatch (double) 8 sets of 8
  4. kb cleans ( double) 4 sets 5
  5. turkish get ups 4 sets of 2R/2L

SATURDAY 4-15-17 CONDITIONING

  1. 1 Q street loop belted sled drag
  2. 1 overhead farmers carry to S street
  3. prowler hand over hand sprint 1x + 20 KBS X 8 SETS
  4. 50 mt. climbers + 30 double unders x 4 sets
  5. db walking lunges 2x 20 steps + 20 db renegade rows x 2 sets or 3 sets
  6. 5 roll ups + 5 burpees + 8 ring rows x 3 rounds

MONDAY 4-3-17 THROUGH SATURDAY 4-8-17

0516160610

MONDAY 4-3-17 STRENGTH

  1. clusters 10,8,6,4,2 take it to max double then a up to a max clean and jerk
  2. clean pulls 6 sets of 4 @ 90% of best c and j
  3. deadlift 1×1 @ 90%
  4. pull ups 4 sets of 12 + reverse hypers 10
  5. 1 arm db row 2 sets of 20R/20L

TUESDAY 4-4-17 CONDITIONING

  1. 500 meter row
  2. 10 burpees over rower
  3. 1 over head farmers carry and in opposite hand  1 reg. db farmers walk to parking lot
  4. 15 hanging knees to chest
  5. 15 med ball slams

AS MANY ROUNDS POSSIBLE IN 20 MINUTES

WEDNESDAY 4-5-17 STRENGTH

  1. 1 snatch, 1 snatch balance, 1 overhead squat, 1 power snatch 5 sets at a challenging weight
  2. 1 snatch pull from ground, 1 snatch pull from below knees,  5 sets @ 85%
  3. a. kb incline press 4 sets of 30 seconds max reps b. lateral box hops 4 sets of 20
  4. a. partner med ball shuffle pass 3 sets on turf b. hollow rocks 4 sets 30

THURSDAY 4-6-17 CONDITIONING

  1. 50 KBS + 1 Q st. loop
  2. 40 db snatches + 1 Q ST. and back
  3. 30 burpees + 1 R st. run
  4. 20 box jumps + 1 S st. run

FRIDAY 4-7-17 STRENGTH

  1.  1 power clean 1 front squat take up to a maximum
  2. back squats 4 sets of 1 @ 75%
  3. sumo stif legged deadlifts 3 sets of 7 @ 50%
  4. a. prowler hand over hand 8 sets of 1 b. wall balls 50,40,30,20,10

SATURDAY 4-8-17 CONDITIONING

  1. A. (partner banded sprints 5x 2) B. (banded side shuffles 5 sets of 1R/1L) C. ( banded back pedals 5 sets of 1)
  2. a. short yoke walk carries  8 sets of 2 b. jump rope 20 DU OR 40 SINGLES c. hanging knees to chest 15
  3. a. roll ups 7 b. lunge jumps 8 c. kb high pulls 7 from ground d. push ups 8 = COMPLETE 6 ROUNDS

MONDAY 3-27-17 THROUGH SATURDAY 4-1-17

img_2032

MONDAY 3-27-17 STRENGTH

  1. clusters 10,8,6,4,2 add weight after each set and work up to a max double
  2. deadlifts  from blocks 12 sets of 3 @ 75% to 85%
  3. front rack reverse lunge 2 sets of 4R/4L
  4. barbell bent rows work up a max double then drop sets of  3 sets of 20 seconds max reps
  5. pull ups 2 sets of max reps
  6. a. oppo hand oppo foot 3 sets 50 reps b. hollow rocks 3 sets of 50

TUESDAY 3-28-17 CONDITIONING

  1. belted sled sprints 8 sets of 2 with 3 plates
  2. burpee pull ups 8 sets of 8 + 30 double unders between each set
  3. box jumps 8 sets of 5 + db renegade rows 4R/4L
  4. keg toss 4 sets of 12 reps + 300 meter row
  5. db walking lunges 3 sets of 20 + plank position band pulls 3 sets of 5 R/L
  6. tire and hammer 3 sets of 20 + 20 russian twist with med ball

WEDNESDAY 3-29-17 STRENGTH

  1. power clean take to a max
  2. front squats 5 sets of 5 @ 60%
  3. a. bench press 4 sets of 10 + 2 prowler sprints
  4. partner med ball plyo push ups 3 sets of 7 + reverse hyper 3 x 10
  5. a. shoulder complex  2 sets of 20 + lateral med ball throws 3 sets 3R/3L

THURSDAY 3-30-17 CONDITIONING

DB COMPLEX 10 DOWN TO ONE

  1. snatch
  2. full clean from below knees to shoulders
  3. renegade row
  4. RDL’s
  5. turkish get ups
  6. reverse lunge
  7. push press

FRIDAY 3-31-17 STRENGTH

  1. snatch balance 3 sets of 3 @ 60% to 75%
  2. 1 snatch 1 hang snatch 6 sets @ 80%
  3. back squat 4 sets of 4 @ 75%
  4. front squat 3 sets of 2 @ 80%
  5. rdl’s 3 sets of 10 @ 25% of best dL
  6. jerks from rack 3 sets of 2 @ 80% of best C and J

SATURDAY 4-1-17 CONDITIONING

  1. double kb front squats 5 sets of 12 + swings + push press + 30 double unders / 50 single unders.
  2. a. barbell deadlifts 4 sets of 20 seconds @ 50% of best DL then 20 second rest then 20 seconds of  b.db burpees
  3. a. oblique medball throws 3 sets of 10R/10L b. overhead farmers walk to T street.

MONDAY 3-20-17 THROUGH SATURDAY 3-25-17

img_0839

MONDAY 3-20-17 STRENGTH

  1.  db squat press/ push press or jerk  10 sets of 2 @ 90%
  2. sumo dL 8 sets of 2 @ 75% to 80%
  3. prowler hand over hand 8 sets of 1 for time
  4. a. pull ups 3 sets of 5 weighted b. ab wheel 3 sets of 20 c. med ball with new D balls 3 sets of 20

TUESDAY 3-21-17 CONDITIONING

  1. 50 mt. climbers
  2. 12 lunge jumps
  3. 8 kb high pulls                                3 ROUNDS
  4. 8 lateral shuffles , 5 yarders
  5. 30 burpees

WEDNESDAY 3-22-17 STRENGTH

  1. barbell turkish get ups 10 sets of 1
  2. barbell one arm snatch 10 sets of 2r/2l
  3. barbell yoke sprints 8 sets of 2
  4. kb around the worlds 4 sets of 30= 15R/15L
  5. belted sled drag to R st.
  6. bear crawls 5 sets of 2

THURSDAY 3-23-17 CONDITIONING

  1. belted sled drag to S street
  2. 100 lateral box hops
  3. assault bike sprints 6 sets of 30 second sprints with 1 minute rest
  4. 20 second interval loops with reverse lunge for 5 sets
  5. ab wheel 4×15 kb swings 4×12
  6. bear crawls 4 sets of 2 on turf
  7. db clean and press 4 sets of 20 medium weight

FRIDAY 3-24-17 STRENGTH

  1. back squat 10 sets of 2 @ 65% at parallel
  2. hang power snatch 3×3 take to a max
  3. good mornings with a split stance 4 sets 4R/4L
  4. a. db bench 3 sets of 8 b. ring rows 3 sets of max reps c. bicycles 2 sets of 75 d. russian twist 2 sets of 30

SATURDAY 3-25-17 CONDITIONING

  1. 10 laps on turf pinch grip farmers carry
  2. 10 belted bear crawls on turf
  3. 50 hanging knees to chest
  4. 75 kb snatches
  5. 100 overhead walking lunges
  6. 100 scissors
  7. 80 db renegade rows
  8. 1 sandbag sprint to S st.
  9. 50 sandbag over the bar
  10. 50 oppo hand oppo foot.

MONDAY 3-13-17 THROUGH SATURDAY 3-18-17

IMG_2470

MONDAY 3-13-17 STRENGTH

  1. snatch deadlift take to a maximum, keep your hips down throughout the lift, read arms
  2. hang snatch from above the knees, full snatch or power
  3. single leg RDL’s 3 sets of 4R/4L
  4. barbell bent rows 4 sets of 10
  5. a. pull ups 3 sets of 8 b. reverse hyper 3 sets of 10 c. ab wheel 3 sets of 15 d. med ball plyo sit up 3 sets of 8

TUESDAY 3-14-17 CONDITIONING

1,2,3,4,5,6,7,8,9,10  rep scheme for these movements

  1. heavy kb swing
  2. power clean 115/80
  3. burpee
  4. lateral hops

WEDNESDAY 3-15-17 STRENGTH

  1. 1 clean, 1 hang clean from below knees, 1 power clean from ground 5 sets @ 65% to 75%
  2. front squats 5 sets of 2  starting @ 60% with a pause at parallel or 90 degrees
  3. power jerks 4 sets of 2 @ 75%
  4. a. double unders  5 sets of 30 + b. farmers carry to T st x 4 sets. + c. bench press 4 sets of 7 d. oblique med ball throws 5sets of 5R/5L e. plank position band pulls 4sets of 4R/4L

THURSDAY 3-16-17 CONDITIONING

  1. 20 double unders
  2. 20 kb swings    COMPLETE 3 to 5  rounds
  3. 20 burpees
  4. 20 lunge jumps
  5. 20 sit ups

med ball complex complete 2 rounds with 10 reps each movement

  1. slam
  2. keg toss
  3. oblique throws
  4. plank pass
  5. russian twist
  6. plyo sit ups
  7. partner shuffle pass

FRIDAY 3-17-17 STRENGTH

  1. front squat with bands 3 sets of 2 @ 100% of best FS
  2. back squat with bands  3 sets of 1 @ 105% of best back squat
  3. db snatch 5 sets of 3R/3L @ 90%
  4. db stiff legged lunges 3 sets of 4R/4L
  5. A. turkish get ups 4 sets of 2R/2L
  6. bear crawl with belted sled drag 4 sets of 2

SATURDAY 3-18-17 CONDITIONING

  1. ladder drills 5 sets of 5
  2. Q street loop with belted sled drag
  3. over head farmers carry to S street with number plates
  4. 100 around the worlds
  5. 100 oppo hand oppo foot
  6. 10 banded partner sprints 20 yards each
  7. 10 sets of 1 hang from bar for max time add in 50 mt. climbers between search set to keep heart rate up.
  8. 50 db snatches

3-6-17 MONDAY THROUGH SATURDAY 3-11-17

0520161833

MONDAY 3-6-17 STRENGTH

  1. deadlifts 5 sets of 2 @ 80%, + 2 droplets of 10 reps @ 50%
  2. hang snatch from the hip, take it to maximum
  3. a. pull ups 4 sets of 12 b. ab wheel 4sets of 20
  4. a. 1 arm db row 3 sets of 10R/10L B. med ball plyo sits up 4 sets of 8

TUESDAY 3-7-17 CONDITIONING

1,2,3,4,5,6,7,8,9,10, rep scheme for these three moments

  1. kettle bell squat press
  2. burpee pull ups
  3. box jumps

optional core work

  1. 100 hollow rocks
  2. 100 oppo hand oppo foot

WEDNESDAY 3-8-17 STRENGTH

  1. push press 5 sets of 5 add weight each set
  2. hang power clean 5 triples @ 65% to 75% then  take to a max power clean or full clean from ground.
  3. front squats with 3 second pause on the way up from bottom @ 90 degrees, 4 sets of 3
  4. a. bench press 5 sets of 5 b. lateral med ball throws 5 sets of 3R/3L

THURSDAY 3-9-17 CONDITIONING

  1. 300 meter row
  2. 25 kettle bell swings
  3. 20 wall ball
  4. 2 prowler sprints       complete 3 rounds
  5. 12 db renegade rows
  6. 20 db walking lunges
  7. 20 knees to chest
  8. 30 second assault bike sprint

FRIDAY 3-10-17 STRENGTH

  1. back squat max double with reverse bands + 1 drop set of 20 @ 55%
  2. barbell thrusters 5 sets of 5 add weight each set
  3. sumo stiff leg deadlift 4 sets of 5
  4. a.OH walking lunges 2 sets of 12 b. kb front squats 3 sets of 8 c. reverse hyper 2 sets of 20

SATURDAY 3-11-17 CONDITIONING

  1. 10 keg push and carry
  2. 1 sled drag to R street
  3. 5×5 burpee box jumps
  4. 30 hanging knees to chest    COMPLETE 1 round
  5. 30 double kb deadlifts
  6. 50 plank position band pulls
  7. 1 Q street run
  8. 80 kb around the worlds
  9. 30 sandbag clean from ground to over head

2-27-17 MONDAY THROUGH 3-4-17 SATURDAY 0516160719

MONDAY 2-27-17 STRENGTH

  1. 2 cleans 2 front squats 8 sets @ 65% to 70%
  2.  deadlifts work to 85% to 90% for a singe
  3. db snatch 10 of 2R/2L @ 85%
  4. a. pull ups 4 sets of 10 b. buellers 2 sets of 10

TUESDAY 2-28-17 CONDITIONING

  1. a. keg push and carry 5 sets of 1 b. kb snatch 10R/10L for 5 sets
  2. a. squat jumps 4 sets of 15 b. overhead farmer’s carry  5 sets of 1 on turf
  3. a. double unders 4 sets of 30 + burpees 4 sets of 10
  4. a. 250 meter row b. db sprint to T st. c. cargo climb 1x d. 1 sandbag sprint to T st. for 1 to 3 rounds

WEDNESDAY 3-1-17 STRENGTH

  1. 1 power snatch 1 hang snatch 1 snatch from floor 8 sets @ 65% to 75%
  2. front squats 5 sets 3 with a 3 second pause @ 65% to 70%
  3. a. bench press 4 sets of 5 @ 55% b. weighted planks 3 sets of 40 seconds
  4. a. med ball plyo sit ups 4 sets of 8 b. ring row 3 sets of 8 c. over head walking lunges 2 sets of 12

THURSDAY 3-2-17 CONDITIONING

  1. a. banded partner sprints 8 sets of 2 b. back pedals 4 sets of 2 c. lateral shuffles 4 sets of 2R/2L  use 20 yards as the distance to work with
  2. double unders 5 sets of 50
  3. 20 sled drags add weight each set
  4. 2,500 meter row

FRIDAY 3-3-17 STRENGTH

  1. max out your snatch
  2. max out your clean and jerk
  3. pause squats 5 sets of 2 w/ 4 second pause coming up from bottom position/ 90 degrees
  4. single leg rdl 3 sets of 5r/5l
  5. reverse hypers 3 sets of 10
  6. shoulder complex 3 sets of 20 reps each movement, lateral raise, front raise, rear delt  raise, push outs and over heads

SATURDAY 3-4-17 CONDITIONING

  1. A. 20 burpees  B. 8 kb high pulls from ground C. 30 double unders  x 4 rounds
  2. A. 1 Q street B. 5 power cleans C. 4R/4L turkish get ups  x 3 rounds
  3. A. 12 db push press B. 10 box jumps C. 30  assault bike sprint D. 20 rotating planks x 3 rounds

2-20-17 MONDAY through 2-24-17 SATURDAY
img_2466

2-20-17 MONDAY STRENGTH

  1. 1 front squat 1 jerk 10 sets of 1 @ 70%
  2. deadlifts 5 sets of 5 @ 65%
  3. a. barbell bent rows 4 x 12 b. reverse hyper 4 x 10 c. hollow rocks 50x d. belted bear crawls 6 laps on turf
  4. a. kb snatch 3 1/2 minutes max reps b. kb swings 3 minutes max reps

2-21-17 TUESDAY CONDITIONING

  1. ladder drills 5×5 each movement
  2. KB complex  a. snatch 5L/5R b. 10 alt. swings c. 20 around the worlds d. 12 reverse lunges e. 8 double kb clean and press f. 1 farmer’s carry to T st.   COMPLETE 3 rounds

2-22-17 WEDNESDAY STRENGTH

  1. KB turkish get ups 10 sets of 1R/1L
  2. kb snatch 5 sets of 5R5L
  3. kb front squats + push press  5 sets of 5
  4. a. barbell yolk walk 5 sets of 2 laps b. pull ups 5 sets of max reps

optional accessory work

  1. a. bench press work up a heavy single b. lateral med ball throw 4 sets of 4R/4L c. db renegade rows 4 sets of 8

2-24-17  FRIDAY STRENGTH

  1. back squat w/ reverse bands heavy triple + 1 drop set of 10 reps
  2. power cleans 5,4,3,2,1, take to a max then 1 rep max clean
  3. RDL’S 4 sets of 8
  4. a. med ball keg toss 4 sets of 12 b. alt box jumps 4 sets of 12

2-23-17 THURSDAY CONDITIONING

  1. 10 bear crawls
  2. 50 hanging knees to chest
  3. a. 10 db thrusters + b. 5 box jumps + c. 15 kb swings x 5 rounds
  4. 4 sandbag sprints to S st. with 2 minute break between sprints
  5. 300 meter row + 8 burpees over rower x 4 rounds
  6. 100 sit ups
  7. 100 hollow rocks

2-25-17 SATURDAY CONDITIONING

  1. a. 40 tire and hammers + b. 50 jumps ropes x 3 sets
  2. a. 25 med ball slams + b. 16 lunge jumps x 3 rounds
  3. a. 35 burpee pull ups + b. 30 kb swings if you rest on your burpees
  4. a. 5,4,3,2,1, 20 yard sandbag sprint + b. 40 second plank between sprints
  5. a. 25 loops +b. 50 mt. climbers x 4 sets

MONDAY 2-13-17 through SATURDAY 2-18-17

img_3019

MONDAY 2-13-17 STRENGTH

Warm -up 300 meter row while partner does kb swings for max reps complete 3 rounds

  1. a. db squat press 5 sets of 5 + b. db snatch 4 sets of 5R/5L add take to a maximum 5 reps
  2. a. barbell deadlifts 3 sets of 10 @ 50% b. over head walking lunges 3 sets of 14 steps
  3. a.  75 yard belted sled drags with  b. + kb farmers carry c. hanging knees to chest 20 + d. 10 burpees = 5 rounds

TUESDAY 2-14-17 CONDITIONING

  1. a. 250 meter row + b. 2 20 yard bear crawls + c. 15 double kb swings complete 5 rounds
  2. a. 10 roll ups b.10 lateral shuffles c.  30 mountain climbers d. 7 kb high pulls from ground= 4 rounds
  3. a. 50 hollow rocks b. 50 rotating planks c. 50 opposite hand opposite foot = 2 rounds

WEDNESDAY 2-15-17 STRENGTH

  1. A. single arm barbell snatch 10 sets of 1R/1L + B. turkish get ups 5 sets of 1R/1L
  2. A. DB clean into a split stance then push press 4 sets of 1 minute B. heavy sled drags 4 sets of 1
  3. a. sandbag over the shoulder 10 down to 1 b. tire and hammer 10R/10L  down to 1R/1L
  4. a. barbell floor press 4 sets of max reps b. kb around the worlds 4 sets of 30

THURSDAY 2-16-17 CONDITIONING

  1. A. sandbag shuttle runs 5,4,3,2,1 use the length of the turf which is 22 yards each way  B. 50 jump ropes C. 10 american style kb swings = 5 rounds the sandbag shuttle runs will take time to complete
  2. a. 30 second assault bike sprint b. over head farmers carry 50 yards c. 45 second kb front rack holds = 3 to 4 rounds

FRIDAY 2-17-17 STRENGTH

  1. A. kb front squats 10,8,6,4,2,1 B. barbell power cleans 10,8,6,4,2,1 C. deadlifts bb/kb 10,8,6,4,2,1
  2. A. db incline press 3 to 4 sets of 8 reps B. db stiff legged lunge 3 sets of 12 C. ring rows 2 sets of 14
  3. A. barbell glute ham bridge 2 sets of 10 B. hanging knees to chest 2 sets of 20

SATURDAY 2-18-17 CONDITIONING

  1. 2 Q STREET LOOPS
  2. 5 prowler hand over hand
  3. 25 db burpees
  4. 1,000 meter row
  5. 6 belted bear crawls
  6. 100 lateral hops
  7. 200 jumps rope
  8. 10 sets of 1R/1L of turkish get ups

2-5-17 MONDAY through 2-11-17 SATURDAY

img_1612

2-5-17 MONDAY STRENGTH

  1. snatch work up at maximum 3 reps in 12 minutes, work up to a max double and single if you feel awesome and weights are moving fast.
  2. power clean/deadlift work up at maximum 2 rep max in 12 minutes
  3. a. bench press 10 reps, select manageable weight for all 5 sets b. farmer’s carry 50 yards c. burpee pull ups 10 complete 5 rounds

2-6-17 TUESDAY CONDITIONING

  1. ladder drills 5×5 each drill + (med ball complex) a. slam b. keg toss c.oblique med ball toss d. plank position pass e. Russian twist f. squat wall pass 3 sets of 10 reps each movement
  2. a. kb snatch 30,20,10,8   b. alternating box jumps 30,20,10,8  c. double unders 60,5040,30

2-7-17 WEDNESDAY STRENGTH

mobility + ladder drills

  1. single arm barbell snatches (introduction) 10 sets of 1R/1L
  2. barbell turkish get ups practice 1R/1L for 4 to 6 sets
  3. a. db jerks/push press 5,4,3,2,1 b. alternating box jumps/ toe taps 3 sets of 20
  4. a. lateral med ball toss 3 sets of 4R/4L B. med ball plyo -push ups with a partner 3 sets of 8
  5.  shoulder complex 4 sets of 10 reps each movement push outs, lateral raise, rear delts, front raise, + heavy bent rows 4 sets of 8

2-9-17 THURSDAY CONDITIONING

DB COMPLEX

  1. A. thruster B. swings C. renegade rows D. reverse rows C. snatch D. RDL’S = REP SCHEME (8,6,4,2, 1) ADD weight each set + add in 1 prowler sprint between each movement.

2-10-17 FRIDAY STRENGTH

  1. back squat 1x 20 @ 40%
  2. front squat 1×15 @ 50%
  3. barbell snatches 5,4,3,2,1 work up to a heavy single
  4. buellers 3 x 8
  5. 100 kb reps + 3 burpees anytime you put down the kettlebell

2-11-17 SATURDAY CONDITIONING

  1.  300 meter row + 15 double kb deadlifts + 15 kb swings + 15 hollow rocks for 5 rounds
  2. 1 Q street loop + 100 tire and hammer + 100 around the worlds
  3. 100 lateral box hops+ 100 very db thrusters + 100 bicycles

1-30-17 MONDAY THROUGH SATURDAY 2-4-17

img_2602
Donavon Ford getting in his front squats  while training and living at the Olympic Training Center in Colorado

1-30-17 MONDAY STRENGTH

  1. deadlift 10 sets of 3 @ 50% to 69% + bands “dynamic effort”
  2. hang power clean from hip position take to a maximum effort
  3. a. pull ups 10x b.seated kb over head press 5x c. weighted planks 30 seconds d. prowler sprint 2x complete these accessory movements for 5 rounds

1-31-17 TUESDAY CONDITIONING

  1. 20 hollow rocks + 10 jumps squats + 10 burpees + 10 kbs + 30 second assault bike sprint work these movements for 5 to 6 rounds
  2. 7r/6L KB snatch+ 14 alternating box jumps+ 30 double unders+ 50 bicycles complete four rounds
  3. 30 mt. climbers+ 10 sandbag over the shoulders+ 12 ring rows+ 1 keg push and carry complete 3 rounds, modify the reps and sets or replace movements as you see fit to make your workout challenging

2-1-17 WEDNESDAY STRENGTH

  1. hang snatch from hip, take to a max
  2. 1 front squat + 1 jerk from rack, take to a heavy maximum effort
  3. single leg RDL’s 3 sets of 3 right 3 left.
  4. a. kb incline press with bands 4 sets of max reps of 30 seconds b. sled push and pull 3 sets of 25 yards each way
  5. a. supported bent rows 3 sets of max reps with appropriate weights b. zotts press 4 sets of 8 reps c. russian twist 4 sets of 25

2-3-17 THURSDAY CONDITIONING

  1.  belted sled sprints take up to a maximum with plates then cycle down for drop sets, each sprint will be about 25 yards up and back.
  2. belted bear crawls 4 sets of 2 + 12 double kb high pulls
  3. 1 cargo climb + 250 meter row+ 1 db sprint to S st.+ 1 sandbag sprint to S st. work this portion of the workout for 2 rounds

2-4-17 FRIDAY STRENGTH

  1. front squat take up to a  1 rep max with reverse bands
  2. barbell jump squats 8,6,4,2 add weight each set
  3. goodmornings 4 sets of 8 with a focused on stretching he hamstrings while maintaining a tight arch.
  4. a. over head walking lunges 2 sets of 30 steps b. hanging knees to chest 2 sets of 30 c. kb snatch 5r/5L 5 for 5 sets d. db burpees 6 sets of 7

2-4-17 SATURDAY CONDITIONING

  1. back squats 10x + kb snatch 10r/10L + box jumps 5x + burpees 5x + double unders 30x  complete 5 rounds, time each round and rest between each complete round
  2. a. farmer’s carry to T st. + b. med ball keg toss 20x + c. kb turkish get up1r/1L+ d. tuck jumps 20x + oppo hand oppo foot 20x complete 4 rounds as smooth as possible

1-22-17 MONDAY THROUGH 1-27-17 SATURDAY

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1-22-17 MONDAY STRENGTH

  1. 1 hang snatch from hip 1 power snatch from floor 1 hang snatch from below knees 8 sets of @ 70% to 80%
  2. deadlifts from blocks mid shin take it to a max 5 reps
  3. a. barbell jump squats 3 sets of 5 b. reverse lunge 2 sets of 4r/4l
  4. a. 8 heavy kb swings + b. 8 pull ups for 8 sets

1-23-17 TUESDAY CONDITIONING

  1. ladder drills 5 sets of 5 reps each drill
  2. banded partner sprints 6 sets of 2
  3. light barbell complex  =  deadlifts, db burpees, hang power clean 10 down to 1
  4. foam roll stretch hydrate

1-24-17 WEDNESDAY STRENGTH

  1. max power clean + 1 drop set of max reps @ 25 or 30% of best clean for 1 minute
  2. heavy farmers carry  with big handles 10 sets of 2 + 5 db push “optional”
  3. turkish get up take up to maximum 1 rep then work back down
  4. a. buellers 30,20,8 b. kb front rack hold while partner completes buellers
  5. a. work up to a 1 rep max db bench press b. oblique med ball throws 3 sets of 10r 10l

1-25-17 THURSDAY CONDITIONING

  1. 10 weighted bear crawls
  2. 25 burpee pull ups
  3. 800 meter row
  4. 25 box jumps
  5. 30 keg tosses
  6. 100 lateral hops
  7. 25 db clean and press
  8. 100 bicycles

1-26-17 FRIDAY STRENGTH

  1. 5 rep max back squat with reverse bands + 2 heavy singles in the front squat
  2. double kb snatch 8 sets of 8
  3. double kb sumo dL 4 sets 0f 1 minute of max reps
  4. a. plank position band pulls 4 sets of 5r/5l b. kb around the worlds 3 sets of 50 c.glute ham bridge 3sets of 12 d. db lunge jumps 2 sets of 20

1-27-17 SATURDAY CONDITIONING

  1. 30 double kb swings, 12 db renegade rows, 12 lunge jumps, 50 jump ropes, 7 roll ups complete 3 Rounds
  2. 8 db clean thrusters, 5 box jumps,  7 burpees, 300 meter row  Complete 4 Rounds
  3. 20 climbers, 10 laterals, 20 body weight squats, 12 toes to bar complete 3 Rounds

1-16-17  MONDAY through 1-21-17 SATURDAY

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1-16-17 MONDAY STRENGTH

  1. 1 pause clean @ knees,1 power clean from floor 1, 1 pause clean @knees, 1 power clean from floor 4 reps total for each set. 1 set @65%, 1 sets @70%, 2 sets@75%
  2. sumo deadlifts 8 sets of 3 @ 60% to 70% no grinding sets
  3. a. pull ups 4 sets of 5 reps b. bulgarian splits squats 4 sets of 4r/4l
  4. a. db renegade rows 4 sets of 8r/8l b. alt. box jumps 3 sets of 20

1-17-17 TUESDAY CONDITIONING

  1. ladder drills 5 sets of 5 reps
  2. 10 minutes of no rest = 30 seconds of kb swings/30 seconds of burpees
  3. a. 100 hollow rocks b. oppo-hand-oppo-foot

1-18-17 WEDNESDAY STRENGTH

  1. miyaki snatches 8 sets of 2 @ 70% to to 85%,  just above knees and right under knees, no mid-quad or mid-shin
  2. 3 front squats + 2 jerks 5 sets @ 75%
  3. barbell single leg rdl’s  3x 3r/3l
  4. a. db floor press 4sets of 12 b. hanging knees to chest 4 sets of 30
  5. a. seated kd overhead press3 sets of 20 b. supported bent rows 3 sets of 12

1-19-17 THURSDAY CONDITIONING

  1. a. 5r/5l db/kb snatch b. 30 double unders c. 2 prowler sprints x 8 rounds
  2. a. db thrusters b. box jumps c. bb deadlifts @ 30% 10 down to 1
  3. foam roll, stretch and hydrate

1-20-17 FRIDAY STRENGTH

  1. front squats 3sets of 10 @ 55%
  2. back squat heavy “double” with reverse bands
  3. db snatch 10 sets of 2 r/2l @ 90%
  4. a. db stiff legged lunges 2 sets of 8r/8l b. glute ham bridge 2 sets of 20 c. burpee pull ups 2 sets of 15 d. oblique med ball throws  2 sets (10r/10l) e. ring rows 2 sets of 25 g. toe taps on box super high knees 2 sets of 50

1-21-17 SATURDAY CONDITIONING

  1. A. jumping jacks 4 sets of 50 B. mt. climbers 4 sets of 50 C. double kb high pulls 4 sets of 30 D. turkish get ups 4 sets of 4r/4l
  2. A. farmers carry in parking lot 4 sets of 2 laps B. hanging knees to chest 4 sets of 30 C. belted sled sprints 4 sets of 2 in (PL) D. partner plank position band pulls 4 sets of 8r/8L
  3. A. db renegade rows 2 sets of 30 B.barbell jump squats 2 sets of 20 C. hollow rocks 2 x 30 D. ab wheel 2 sets of 25

1-9-17 MONDAY through 1-14-17 SATURDAY

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1-9-17 MONDAY STRENGTH

  1. a. kb snatch 5r/5L 3 working sets b. double kb snatch 3 sets of 5 c. double kb clean and jerks s 3 sets of 5 cleans + 2 jerks per set. d. also include 3 sets of clean and jerks starting with kb’s on ground. e. kb front squats 4 sets of 4
  2. deadlifts from a deficit 4 sets of 8 @60%
  3. a. pull ups 4 sets of 10 b. + burpee box jumps 7 sets of 5
  4. a. 2 lateral shuffle throws with med ball 3 sets of 4 r/4l  b. db lunge jumps 4 sets of 20

1-10-17 TUESDAY CONDITIONING

  1. a. power cleans 5x, b.assault bike sprint 30 seconds,c. burpee pull ups 8x, d. double unders 40x  Complete 5 rounds
  2. a. 2 bear crawls 44 yards each b. 12 double kb high pulls c. 16 rotating planks d. 4 banded partner sprint up and back on turf, 44 yards = 1 sprint Complete 3 rounds

1-11-17 WEDNESDAY STRENGTH

  1. miyaki snatches “4 knee pass throughs” pick up bar from ground stop just above knees then lower bar just below knee cap. 5 to 7 sets @ 75% to 85%
  2. snatch pause pulls to mid shin then into a hang high pulls, 2 second pause at mid shin. 4 sets of 4 @ 85%
  3. barbell good mornings 4 set of 5
  4. a. sled push 4 sets of 4 no leg drive b. kb incline press with bands 3 sets of max reps c. hanging knees to chest

1-12-17 THURSDAY CONDITIONING

  1.  a. 300 meter row b. 20 body weight jump squats c. 50 mt. climbers d. 10 roll ups e. 10 lateral shuffles, Complete  (4 to 6 rounds)
  2. a. 12 db burpees b. 2 prowler sprints c. 2 farmer’s carry to S st. d. 40 hollow rocks e.20 sandbag over the shoulders  Complete 3 rounds

1-13-17 FRIDAY STRENGTH

  1. back squats with bands work up to a max triple then drop off 10% to 15 % and complete 2 sets of 10 reps
  2. pause clean from knees 5 sets of 2 with 5 second pause
  3. rdl’s 4 sets of 8 @ 50% of best clean and jerk
  4. a. glute ham raise 3 sets of 8 b. pull ups 3 sets of max reps c. db stiff legged lunge 4 sets of 4r/4l d. oppo hand oppo foot 3 sets of 50

1-14-17 SATURDAY CONDITIONING

  1. 1,000 meter row
  2. 8 bear crawls
  3. 60 wall balls
  4. 150 stairmasters
  5. 100 double unders
  6. 20 turkish get ups
  7. 1 S st. sprints
  8. 50 hanging knees to toes
  9. 8 belted sled sprints
  10. 50 power cleans + front squats

1-2-17  MONDAY THROUGH SATURDAY 1-7-17 Off to a great start

charlie-zamora-mtsc-calstrength-seminar

1-2-17 MONDAY STRENGTH

  1. snatch grip deadlifts 10@77%, 8@85%, 6@95%, 4@100%,2@110%
  2. hang snatch from hip 4 sets of 2 @ 75% to 80%
  3. barbell jump squats 5,4,3,2,1 add weight each set.
  4. a. barbell bent row 4 sets of 10 b. reverse hyper 4 sets of 20
  5. a. pull ups 8 sets of 8 b. belted sled sprints 5 sets of 2 c. rotating planks 3 sets of 30

1-3-17 TUESDAY CONDITIONING

  1. a. db burpee with a press 14 b. kettle bell cleans 12 c. assault bike sprint 30 seconds d.bench hop overs 20 COMPLETE 4 ROUNDS
  2. a.  1 Q up and back + 1 Q street loop for time b. 50 barbell front squats  for time c. 200 double unders/400 single unders for time,  rest 5 to 6 minutes between each exercise.

1-4-17 WEDNESDAY STRENGTH

  1. push press 4 sets of 8 + 20 kb swings
  2. hang power cleans 5x + 5 front squats for 5 sets, add weight each set
  3. a. bench press 4 sets of 5 b. prowler sprint 5 sets of 1 22 yarder
  4. a. buellers 3 sets of 8 b. kneeling shoulder press 3 set of 5R/5L c. plank position band pulls 3 sets of 7R/7L
  5. a. shoulder complex 3 sets of 10 reps each movement b. hanging knees to chest

1-5-17 THURSDAY CONDITIONING

  1. 2,000 meter row
  2. 20 heavy sled drags 44 yards each
  3. 100 burpees
  4. 50 kettle bell high pulls from the ground
  5. 100 toes to bar
  6. 100 oblique med ball throws
  7. hydrate, stretch and foam roll

1-6-17 FRIDAY STRENGTH

  1. back squats 4 sets of 8 @60%
  2. 3 front squats 2 jerks 3 sets @ 65% to 72% of best C and J
  3. sumo stiff legged DL 3 sets of 1 minute @ 50% of best DL
  4. over head walking lunges 100 steps
  5. a. db jump squats 5 b. 2 bear crawls c. 3 R/L KB snatch d. single unders 50 d. hollow rocks 30

1-7-17 SATURDAY CONDITIONING

BARBELL COMPLEX

  1. deadlift 5x    EACH ROUND WILL BE TIMED AND WEIGHT ADDED EACH ROUND
  2. power clean 5x       TIME EACH ROUND INDIVIDUALLY
  3. front squats 5x
  4. power jerks 5x
  5. burpees 10x
  6. S street sprint 1x

0513160633

12-26-16 MONDAY STRENGTH

  1. work up to a max clean
  2. work up to a max sumo or conventional deadlift
  3. work up to a max jerk from the rack
  4. optional conditioner belted sled sprints 5 sets of 2 sprints add weight each set

12-27-16 TUESDAY CONDITIONING

  1. 8 kb swings, 1 44 yard bear crawl, 40 double unders, 5 box jumps COMPLETE 8 rounds as hard as you want or at a steady pace. Work to challenge yourself
  2. 5 burpee pullups, 12 bench hop overs, 12 over head walking lunges with db’s Complete 5 rounds for time

12-28-16 WEDNESDAY STRENGTH

  1. max front squat + 1 drop set -15%
  2. max hang snatch above the knees
  3. mini barbell complex 10 bent rows, 10 push press, 3R/3L front rack reverse lunge x 3 rounds
  4. a. kb incline press 3 sets of 1 minute b. hanging knees to chest 3 sets of 25 c. oblique med ball throws 3 sets of 10R/10L d. roll ups 3 sets of 10
  5. a. bicycles 3 sets of 100x b. oppo/hand- oppo/foot 100x c. hollow rocks 100x

12-29-16 THURSDAY CONDITIONING

  1. 30 assault bike sprint
  2. 30,25,20,15,10,5 wall balls  “complete 6 rounds and reduce reps in PC and Wall Balls”
  3. 300 meter row
  4. 30,20,15,10,5  power cleans W/ BB or DB’S
  5. 30 double unders

12-30-16 FRIDAY STRENGTH

  1. back squats 10 @60%, 8@70%, 6@75%, 4@80%, 2@85% or heavier
  2. sumo stiff legged deadlifts 4 sets of 8 @ 50% of best DL
  3. double kb snatch 6 sets of 8
  4. bueller 3 sets of 1 minute
  5. a. 50 russian twist b. 50 keg tosses c. 50 hollow rocks d. 50 plank passes e. 50 oppo hand oppo foot f.50 rotating planks

12-31-16 SATURDAY CONDITIONING  @ HOME WORKOUT

  1. 20 burpees, 20 squat jumps, 20 sit-ups, 1 jog around the block, 50 single unders, 30 walking lunges, 1 minute plank, 30 glute-ham bridge, 10 5 yard laterals, 2 20 yard bear crawls,  COMPLETE 3 TO 5 ROUNDS FOR TIME

HERE IS AN OPTIONAL VERSION

  1. 50 kettle bell swings
  2. 30 box jumps
  3. 25 keg tosses W/ med ball
  4. 4 weighted bear crawls with small sled
  5. 50 hollow rocks
  6. 600 meter row
  7. 10 prowler short sprints W 2plates
  8. 8L/8R turkish get ups
  9. 50 db walking lunges
  10. 1 Q street loop
  11. 1 Q street up and back no loop.

12-19-16 through 12-24-16 This weeks plan of getting Stronger and fitter0516160545

12-19-16 MONDAY STRENGTH

  1. deadlifts 4 sets of 8 ,55%,60%,65%,70%
  2. hang power clean any position off the the floor 5,4,3,2,1 + 1 jerk @ 50%,55%,60%,65%,70% +++
  3. front rack reverse lunge 3 sets of 3R/3L
  4. A. pull ups max reps B. prowler hand over hand 1x C. turkish sit ups 2R/2L D. weighted bear crawls 1 @ 22 yards

12-20-16 TUESDAY CONDITIONING

  1. A. 12 kb swings + 14 wall balls + 40 double unders for 6 rounds
  2. B. 50 mountain climbers +max reps pull ups + 50 jumping jacks for 4 rounds
  3. C. 8 DB burpees + 7 db jump squats +6 db bent rows for 4 rounds

12-21-16 WEDNESDAY STRENGTH

  1. A. yolk walk relay 10 laps in parking lot, team effort B. kb snatch 20R/20L, 15R/15L, 10R/10L,5R/5L, C. sled push pull in parking lot 50 to 60 yards.
  2. A. Barbell floor press work up to a heavy single B. lateral box hops 4 sets of 12 C. weighted planks 4 x 1 minute sets
  3. A. med ball plyo push ups 3 sets of 8 B. ring rows 2 sets of 14 C. hollow rocks 2 sets of 70

12-22-16 THURSDAY CONDITIONING

  1. 1. belted sled sprints add weight each set and take to maximum,then cycle down or drop set.  A. db renegade rows B. db clean and press C. db sit ups, COMPLETE a 30 SECOND set of these exercises between each sprint with minimal rest.
  2. A. farmers carry 4 laps of 22 yards each B. db front front squats 10x C. burpee pull ups  10x for 4 rounds

12-23-16  FRIDAY STRENGTH

  1. A. front squats 5 sets of 5 @ 65% B. box jumps 4 sets of 8 C. farmer’s carry 5 sets of 2 laps in parking lot
  2. A. snatch grip rdl’s 4 sets of 5 @ 100% B. double unders 4 sets of 30 C. over head farmer’s walk 4 sets of 4 with db’s
  3. A. oppo hand oppo foot 4 sets of 20 B.hollow rocks 3 sets 40 C. sit ups 2 sets of 50

12-24-16 SATURDAY CONDITIONING

BARBELL COMPLEX

  1. DEADLIFT
  2. CLEAN
  3. FRONT SQAUTS
  4. PUSH PRESS
  5. GOOD MORNINGS
  6. BURPEES OVER BAR

10 REPS DOWN TO 1

12-12-16 to 12-17-16 This weeks’s plan of Action towards  improvement.

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12-12-16 MONDAY STRENGTH

  1. deadlifts 10 sets of 10 @ 50%,55%,60%
  2. jerks from the rack 4 sets of 2 @75%
  3. A. pull-ups 5 sets of 8 B. buellers 3 sets of 8
  4. A. db jumps squats 5,4,3,2,1 add weight each set B. 1 arm db rows 2 sets of 20R/20L

12-13-16 TUESDAY CONDITIONING

  1. 30 second MAX effort assault bike sprint
  2. 25 american style kb swings
  3. 30 burpees
  4. 2 heavy farmers carry with big Handles 44yards
  5. 2 heavy sled drags 44yards
  6. 250 meter sprint on rower
  7. COMPLETE 5 ROUNDS

12-14-16 WEDNESDAY STRENGTH

  1.  hang snatch from hip 3 sets off 3 @ 75% or take to a max
  2. bench press 4 sets of 10 with boards @ 60%
  3. A. incline db press 3 sets of 8 B. supported row of ring row 3 sets of 8
  4. A. reverse hyper 2 sets of 10 B. db renegade rows 2 sets of 8
  5. A. 50 hollow rocks B. 50 oppo-hand oppo-foot

12-15-16 THURSDAY CONDITIONING

  1. 2,000 meter row for time
  2. 2 Q street loops for time
  3. 100 american style kb swings for time
  4. 100 burpees for time
  5. REST 4 TO 8 MINUTES BETWEEN EACH MOVEMENT

12-16-16 FRIDAY STRENGTH

  1. box squats ( dynamic effort) 8 sets of 2 @ 50% to 65%
  2. single leg rdl’s 4 sets of 3R3L
  3. DB thrusters 10,8,6,4,2,1 add weight each set
  4. a. plank position band pulls 3 sets of 7R 7L  b. alternating box jumps 4 sets of (8R8L) 16 TOTAL c. barbell glute hamstring bridges 3 sets of 10

12-17-16 SATURDAY CONDITIONING

  1. 50 medicine ball keg tosses
  2. 100 around the worlds with kb
  3. 6 cargo climbs
  4. 20 burpee pull ups
  5. 100 loops ( battling ropes)
  6. 1 S st. sprint with db’s
  7. 600 meter row
  8. 100 stair climbers with small box (knee @ 90 degrees) with bumper plate
  9. 10 22 yard bear crawls
  10. 100 body weight squats

12-5-16 to 12-10-16 This Weeks Plan of Action to becoming Stronger

0607161720

12-5-16  MONDAY STRENGTH

  1. db snatch 10 sets of 2 = 1 right 1 left @ 90% of max
  2. plyo-box complex  2 feet jump, lateral hops, alternating box jumps, toe taps, 2 sets of 20 reps each.
  3. deadlift from blocks 5 sets of 2 @ 80%
  4. A. pull-ups 5 sets of 8 B. Overhead walking lunges 2 sets of 20

12-6-16 TUESDAY CONDITIONING

  1. LADDER DRILLS 5 SETS OF 5 REPS EACH DRILL

burpees box jumps with db’s 4X, prowler sprints 3,X double unders 50, turkish get ups 4R 4L, pull-ups 5X= COMPLETE 5 ROUNDS FOR TIME

12-7-16 WEDNESDAY STRENGTH

  1. power clean 5,4,3,2,1 take to a max + front squat for every power clean
  2. A. bench press 5×5 w/bands add weight each set B. buellers  3 sets of 8
  3. 3.A. seated on floor overhead press 4 sets of 10 reps B. atlas stone carries 4 sets of 4 C. farmer’s carries 4 sets of 4 laps

12-8-16 THURSDAY CONDITIONING

  1. 1,000 meter row
  2. 50 barbell or kb snatches
  3. 50 jump squats w/ db’s
  4. 1 Q street loop
  5. 50 plank position band pulls
  6. 100 tire and hammer
  7. 100 walking lunges

12-9-16 FRIDAY STRENGTH

  1. box squats take to a maximum + 2 drop sets of 5 @ 70% 0f daily max
  2. hang snatch 3 sets of 3 from above the knees @ 60% to 75%
  3. front squats 2 sets of 10 @ 60%
  4. single leg rd.’s with barbell 2 sets of 4R 4L
  5. prowler sprints take to a maximum

12-10-16 SATURDAY CONDITIONING

  1. 10 power cleans
  2. 20 kettle bell swings
  3. 25 burpees
  4. 30 double unders          COMPLETE 2 ROUNDS FOR TIME
  5. 35 hollow rocks
  6. 40 reverse lunges
  7. 50 rotating planks

11-28-16 to 12-3-16  This weeks plan of action

charlie-zamora-mtsc-calstrength-seminar

11-28-16 MONDAY  STRENGTH

  1. Deadlifts  8 SETS 8 @ 60% to 70%
  2. Hang power clean and jerk 6 sets @ 65% to 80% or take to a max
  3. front rack reverse lunges 2 sets of 8 right 8 left
  4. A. pull ups 4 sets of 8 B. atlas stone carries 2 laps on turf, 22 yards each way C. keg toss 4 sets of 5 D. bear crawls 3 sets of 3 belted on turf

11-29-16 TUESDAY CONDITIONING

12 Days of Christmas

row 250 meters then complete then next movement on the board, add a movement after each round until you finish all 12 movements.

  1. 250 meter row
  2. 2 burpee jump ups
  3. 3 wall balls
  4. 4 burpee box jumps
  5. 5 hand stand push ups
  6. 6 pull ups
  7. kb swings
  8. 4 right 4 left kb snatch
  9. 9 toes to bar
  10. 10 walking lunges
  11. 11 dips
  12. 12 renegade rows with a push, burpee and overhead press

11-30-16 WEDNESDAY STRENGTH

  1. snatch grip push press from rack  3 + 1 overhead squat 5 sets @ a solid working weight
  2. 1 hang snatch from hip 1 snatch pull from floor  1 snatch from floor,  approach each rep as if it is a single, 4 sets @ 75% TO 85%
  3. front squats 3 sets of 3 with  5 second pause at the bottom @ 55% to 65%
  4. bench press with boards 6 sets of 2 @ 75% to 85%
  5. A. ring rows 2 sets of 2o B. oppo -hand-oppo -foot 2 sets of 50

12-1-16 THURSDAY CONDITIONING

PARTNER WORKOUT

  1. burpee pull ups 10 sets 10
  2. kb/db snatch 10 x 10 (5R5L)   go for time
  3. 5, 250 meter sprints
  4. 100 hollow rocks

12-2-16 FRIDAY STRENGTH

  1. box squats 10 sets of  2 @ 85% to 90%
  2. good mornings 5 sets of 8 at a weight that allows the hamstring stretch and move the bar with a tight arch
  3. OH walking lunges 2 sets of 20
  4. A. reverse hyper 2 x 10 B. weighted planks 2 x 1minute

12-3-16 SATURDAY CONDITIONING

  1.  1 Q street loop for time
  2. 1. R street sprint for time   get adequate rest between sprints
  3. 1 S street for time
  4. 8 kb swings + 8 burpees with db’s + 8 box jumps + 8 hollow rocks + 8 barbell bent rows complete 8 rounds for time

11-21-16 MONDAY STRENGTH0520161833a

  1. 1 front squat + 1 jerk 5 sets @ 80% to 85%
  2. deadlifts 4 sets of 2
  3. bulgarian split squats 2 sets of 5 right 5 left
  4. pull-ups 60 reps on break from pull ups+ 4 box jumps + 2 right 2 left db renegade rows
  5. oblique med ball throws 2 x 10 right 10 left

11-22-16 TUESDAY CONDITIONING

  1. 200 meter row
  2. 20 wall balls           10 rounds at your pace or for time
  3. 12 burpees                  this about a 45 minute workout
  4. 12 kb swings

11-23-16 WEDNESDAY STRENGTH

  1. 1  hang snatch from hip 1 snatch pull from ground 1 snatch from floor 5 sets @ 70%, 75%, 80%,85%
  2. max power clean or full clean
  3. kb incline press with bands 6 sets at 1 minute, 45 seconds, 30 seconds, 20 seconds, 20 seconds 20 seconds
  4. A. barbell yoke 3 sets  walk on 22 yards of turf B. kb front rack walk  3 sets on 22 yards of turf C. tricep dips 3 sets of  20 reps

11-24-16 THURSDAY CONDITIONING

  1. belted sled sprints pyramid up then drop set down with 25lb. plates or 8 sprints up and 8 sprints up
  2. A. 50 heavy db snatches B. 100 bench hop overs C. 400 jump ropes
  3. A. 1 Q street sprint for time B. 100 hollow rocks

11-25-16 FRIDAY STRENGTH

  1. box squats 8 sets of 3 @ 80% to 90%
  2. single leg rdl’s 4 sets of 3 right 3 left  with a barbell
  3. max turkish get ups
  4. A. glute ham bridge with a barbell 10x B. 2  hand over hand prowlers sprints C. db bench press 8 reps complete 3 to 5 rounds

11-26-16 SATURDAY CONDITIONING

  1. 10 prowler sprints for time
  2. Q street sprint up and back for time
  3. 1 minute of max front squats with bar or added weight
  4. 5 minutes max kb swings
  5. db clean and press from ground max reps in 2 minutes

11-14-16 MONDAY STRENGTH

  1. front squat 5,4,3,2,1 + 1 jerk, take to a max  Front and jerk, then mix a max front squat
  2. sumo deadlifts with bands 8 sets 3 @ 70%
  3. db snatch 3r/3l + 2 reverse lunges with right leg and left leg x sets @ 75% to 80%
  4. A. pull ups 10 sets of  2 reps B. jump squats 6 sets of 5 C. ab wheel 5 sets of 14 D. rotating planks 3 sets of 20

11-15-16 TUESDAY CONDITIONING

  1. med ball complex keg toss 4 sets of 10, med ball slam 3 sets of 15, plank position pass 2 sets of 75, oblique med ball pass 3 sets of 20R/20L, plyo-push up 3 sets of 8, russian twist 2 sets of 30, wall balls 2 sets of 50
  2. DUMBBELL COMPLEX + 20 double unders between each set,  clean from the ground to the shoulders, front squats, renegade rows, swings, push press, RDL’S, turkish get ups, use light, medium and heavy weights for this workout,   1 minute for the 1st round, 45 seconds for the 2nd round, 30 seconds for the 3rd round and 15 seconds for the last round. Use the same work to rest interval for each round.

11-16-16 WEDNESDAY STRENGTH

  1. work up to a max turkish get up
  2. 2 snatch pulls 2 hang snatch from below knees 5 sets @ 80%
  3. bench press with bands and kbs 4 sets of max reps
  4. A. push press 8 reps + B. bent rows 8 reps x 4 sets
  5. A. belted sled sprints 4 sets of 3 sprints B. band pull downs 4 sets of max reps for 30 seconds C. oblique med ball throws 3 sets of 10 R/L

11-17-16 THURSDAY CONDITIONING

  1. 2 Q street loops for time,     A. record your times on board and rest 3 to 5 minutes between each exercise being tested.
  2. 600 meter row for time
  3. 5o power cleans for time with 135/80lbs.
  4. 3, 30 second assault bike sprints with 1 minute rest between each sprint
  5. max burpees for 1 minute, 40 seconds, 20 seconds

11-18-15 FRIDAY STRENGTH

  1. 4 front squats + 8 back squats, complete 4 sets @ 60% of best front squat to start.
  2. snatch high pulls 5 sets of 5 @ 110% of best snatch
  3. over head walking lunges 2 sets of 20 steps
  4. A. db jumps squats 4 sets of 10 B. ring rows 3 sets of 12 C. hollow rocks 3 sets of 30 D. bicycles 2 sets of 80

11-19-16 SATURDAY CONDITIONING

  1. 10 burpees + 1 belted sled sprint + 10 kb swings x 6 rounds
  2. 5 pull-ups +5r/5l db snatch + 5 barbell cleans x 5 rounds
  3. 20 bench hop overs + 20 double unders +  20 db floor presses x 4 rounds
  4. FOAM ROLL, STRETCH AND HYDRATE

11-7-16  MONDAY STRENGTH

  1. 3 front squats + 2 jerks 5 sets @ 80% of max clean and jerk
  2. work up to a heavy front squat triple
  3. max 5 rep deadlift, use your toughest stance
  4. A. pull -ups 10 sets of 3 reps B. ab wheel 4 sets 15
  5. A. bent rows 3 sets of 5 + B. push press 3 sets of 5

11-8-16 TUESDAY CONDITIONING

  1. 10 prowler sprints with 2 35lbs. plates
  2. 20 hanging knees to chest
  3. 100 stair masters with 45lb plate on short box
  4. 10 farmers carry to T street
  5. 100 walking lunges
  6. 300 jump rope
  7. 50 med ball slams
  8. 1 Q street loop
  9. 100 hollow rocks

11-9-16  WEDNESDAY STRENGTH

  1. Max turkish get up
  2. barbell push press from rack 5 sets of 5 @ 60% of best jerk
  3. max clean/ max hang snatch
  4. bench press max triple
  5. sled push 8x + sled pulls 8x for 3 sets, add weight each set
  6. A. glute ham raise 4 sets of 10/ reverse hyper B. shoulder complex 2 sets of 20 C. oblique med ball throws 4 sets of 10 right/10 left

11-10-16 THURSDAY CONDITIONING

  1. A. 25 wall balls + B. 200 meter row x 7 rounds
  2. A. 2 heavy sled drag B. 2 prowlers C. 2 over head farmers carry x 5 rounds
  3. kb swings + burpees 10 – 1

11-11-16 FRIDAY STRENGTH

  1. Back squat work up to 80%, then 1 drop set of 20 @ 50%
  2. hang snatch from hip, take to maximum, then hit three heavy singles from the floor
  3. somo stif legged deadlift 2 sets of 20 @ 40% of best deadlift
  4. front rack reverse lunge 2 sets of 8 right 8 left
  5. heavy plate ground to over head 1 set of 1 minute of max reps, 40 seconds, 25 seconds with 40 seconds of rest between each set.
  6. 100 hollow rocks

11-12-16 SATURDAY CONDITIONING

  1. 50 sandbag clean and press
  2. 50 buellers
  3. 800 meter row
  4. 50 supported bent rows
  5. 500 jump rope
  6. 30 burpee pull ups
  7. 1 sandbag sprint to S street
  8. 30 russian twists
  9. 100 mountain climbers

10-31-16 MONDAY STRENGTH

  1. HANG CLEAN from hips 5@50%, 4@60%,3@70%, 2@80%, 1@90%
  2. Jerk from Rack 5 sets of 2 @ 70%
  3. 1 sumo, 1 conventional, 1 sumo, 1 conventional, 4 sets of 4 @ 80%
  4. A. pull-ups 4 x 8 B. Bulgarian split squats 2 sets of 3 right 3 left
  5. A. 1 arm db rows 2 sets of 10R 10L B. box jumps 3 sets of 4

11-1-16 TUESDAY   CONDITIONING

  1. LADDER DRILLS 5 SETS OF 5 REPS EACH movement.
  2. A. 30 second airdyne sprint B. DB burpees C. KB snatch  D. planks 3 ROUNDS 30 seconds on 30 seconds of rest.
  3. A.  30 double unders B. 4 light prowlers C. 14 db clean and press D. 20 bench hop overs  complete 3 rounds for time

11-2-16 WEDNESDAY STRENGTH

  1. 2 Snatch pull 2 hang snatch above the knees 5 sets of 2 + 2 @ 75%
  2. barbell jump squats 5, 4, 3, 2, 1 add weight each set
  3. bench press work up to a heavy  max single
  4. A. reverse hyper/GHR 2 sets of 5 to 10 reps B. barbell reverse rows 3 sets of 12
  5. A. kb incline press w/ bands 4 sets of 7 B. weighted planks 2 sets of 1 minute C. shoulder complex sets of 10, lat raise, front raise, rear delta, push outs

11-3-16 THURSDAY CONDITIONING

  1. 2 q street loops
  2. 50 kb snatches
  3. 30 sandbag over the shoulder
  4. 15 burpee pull ups
  5. 2 farmer carries to T street
  6. 50 over head walking lunges
  7. 300 jump ropes
  8. 150 loops
  9. 800 meter row
  10. 50 hanging knees to chest
  11. 50 db renegade rows
  12. 50 power cleans @ 135/75
  13. 5 bear crawls

11-4-16 FRIDAY  STRENGTH

  1. Back squats 2 sets of 10 @ 40%, 2 sets of 5 @ 60%, 2 sets of 2 @ 75%
  2. sumo sl dl 4 sets of 8 @ 60%
  3. A. 2 heavy sled drag B. 2 prowlers C. 2 overhead farmers walk carry  x 5 rounds
  4. A. 200 meter row 25 wall balls x 5 rounds
  5. A. kb swings add weight + B.  burpees 10 reps down to 1

11-5-16 SATURDAY CONDITIONING

  1. ladder drills 5 sets of 5 reps as a warmup
  2. 5 weighted bear crawls with a belted sled = 10 laps + add a plate each set
  3. 100 sandbag clean and presses with heavy bag,  do this with a partner in sets of 10 reps
  4. 5 right 5 left kb snatch 44lb., 53lb.,62lb., 70lb.,+ 5 burpees over the box after each set of snatches  utilize a partner to maximize rest to work ratio,   cycle up then cycle down
  5. 3 30 second Assault bike sprints with 1 minute of rest between each sprint.  again use a partner

11-6-16 Sunday EXTRA WORKOUT

  1. 10 burpes
  2. 10 kb swings
  3. 12 rev. lunges          complete 10 rounds
  4. 20 mt. climbers
  5. 4 laterals
  6. 10 rotating planks

100 hollow rocks, 100 opposite hand/ opposite foot, 100 bicycles

10-24-16 MONDAY STRENGTH

  1. Dumbbell split stance clean and press 14, 12, 10, 8, 6, 4, 2, 1 touch the ground with each rep.
  2. A. DB Snatch 12, 10, 8, 6, 4, 2, 1 B.  DB jump squats add weight each set. C. medium height box jumps 4 sets of 7
  3. A. work up to a max deadlift,  B.  7 pull -ups after every set of deadlifts  C. 1 sets of 20 DL’S @ 45%
  4. A. barbell bent rows 2 sets of 20 B. barbell overhead walking lunges 2 sets of 20
  5.  A. hollow rocks 2 sets of 50 B. russian twists 2 sets of 50

10-25-16 TUESDAY CONDITIONING

  1. A. turkish get ups 1 right 1 left @ 90%
  2. B. S street sprint 1 x       ( complete 5 rounds for time )
  3. C. wall balls 35 x
  1. A. burpee box jump 7 x
  2. kb cleans from ground 10 x   (5 rounds for time )
  3. prowler sprints 3 x w/ 2 plates

10-26-16  WEDNESDAY STRENGTH

  1. power clean + 1 front squat, 5 sets of 5 @ 65%
  2. strict press with bands and kbs
  3. front squat with a 3 second pause 2 sets of 8 @ 50% of best front squat
  4. A. bench press work up to a heavy single or 1 rep maximum B. Prowler sprints 5 sets of 3 with increasing weight
  5. A. shoulder complex 2 x 20 reps for lat raise, front raise, rear delta, push outs, B. lateral med ball throws 3 right 3 left C. hanging knees to chest 2 sets of 40

10-27-16 THURSDAY CONDITIONING

  1. jump rope 100 x
  2. db burpees 10 x                  10ROUNDS
  3. roll ups 10 x
  4. mountain climbers  30 x
  5. squat jumps 8 x
  6. bicycles 30 x
  7. kb swings/ high pulls/ cleans/ snatch 4 reps of each

10-28-16 FRIDAY STRENGTH

  1. Snatch pull 5 sets of 5 @ 100% of best snatch
  2. back squats 5 x 5 @ 60% , 5 sets of 3 @ 70% 5 sets of 1 @ 80%
  3. rdl’s 1 x 1 minute, 1 x 45 seconds, 1 x 30 seconds  @ 35% to 45% of best dl
  4. belted sled sprints 5,4,3,2,1 add weight each set
  5. A. db renegade rows 2 sets of 20 B. hollow rocks 2 sets of 30

10-29-16 SATURDAY CONDITIONING

  1. 2 Q STREET LOOPS
  2. 20 BURPEE PULL UPS
  3. 1 FARMER’S CARRY TO T STREET  WITH BIG HANDLES
  4. 50 LATERAL BOX JUMPS ANY VARIATION
  5. 50 RING ROWS
  6. 10 BEAR CRAWLS
  7. 700 METER
  8. 30 SANDBAG OVER THE SHOULDERS
  9. 50 OVER HEAD WALKING LUNGES
  10. 50 DOUBLE KETTLE BELL DEADLIFTS
  11. 400 JUMP ROPES / 250 DOUBLE UNDERS
  12. 50 DB RENEGADE ROWS
  13. 100 LOOPS
  14. 50 HANGING KNEES TO CHEST
  15. 50 POWER CLEANS 135/75
  16. 75 HOLLOW ROCKS
  17. STAY FOCUSED AND YES IT IS A LONG WORKOUT, AND YOU ARE WORTH IT!!!!

10-17-16 MONDAY STRENGTH

  1. 1 hang snatch 1 over head squat, 5 sets of 1+1 @ 70% or take to a maximum,  challenge  yourself by adding  weight to the bar or focusing on a more efficient and straighter bar path. As always we are continually striving to improvement our weightlifting movements.  Sometimes more weight will help us focus on technique and sometimes  keeping the bar light and emphasizing on quality movement with using the right muscles at the right times when moving a bar from the floor to over head position.
  2. Deadlifts 10 sets 2 reps @ 82%
  3. Front Squats  1 set of 10 @ 60%
  4. A. Pull -ups 10, 8, 6, 4 2 + 2, 4, 6, 8 B. KB incline press with bands 5 sets of 8
  5. A. glute hamstring raise 2 sets of 8 to 10 reps B. DB  renegade rows 2 sets of 45 seconds

10-18-16 TUESDAY CONDITIONING

A. KB snatch B. Box jumps C. Burpees 21, 18, 10   =for X

A. 100 hollow rocks B. 100 bicycles C. 100 opposite hand opposite foot

A. 2 S street jogs for a cool down B. stretch, foam roll and hydrate

10-19-16 WEDNESDAY STRENGTH

  1. power cleans 5 sets of reps, work up to a max
  2. strict over head press 4 sets of 10 with bands and kb’s
  3. single leg rdl with a barbell 3 sets of 3 right 3 left
  4. a. turkish get up with a barbell 3 sets of 2 right 2 left b. bear crawl sled push 3 sets of 10 yards
  5. a. shoulder complex 4 sets of 10 reps each movement lateral raise, front raise, rear delts, push outs, b. cargo climbs 4 sets of 2 c. ab wheel roll outs

10-20-16 THURSDAY CONDITIONING

  • double kb clean and press 20, 15, 10, 5
  • jump rope 100
  • lunge jumps                          Complete these 4 movements before moving to kb FS
  • rotating planks
  • kb front squats 20, 15, 10, 5
  • double unders  100
  • burpees                            Complete these 4 movements before moving on to the next 3
  • keg toss
  • turkish get ups 1 right 1 left @ 90%
  • roll ups 12
  • plate ground to overhead 50 reps

10-21-16 FRIDAY STRENGTH

  1. Snatch pull 5 sets of @ 90% to 100% 2 from floor, 2 from above knees, 1 from floors
  2. back squats 5×5 @ 60%,  5 sets of 3 @ 70%, 5 sets of 1 @ 80%
  3. belted sled sprints 5,4,3,2,1 add weight each set
  4. A. db renegade rows 4 sets of 12 B. hollow rocks 3 sets of 20

10-22-16 SATURDAY CONDITIONING

  1. 1 power clean 1 front squat 5x
  2. db burpees 10x
  3. kb swings 30x
  4. pull ups 7x                           Complete 2 rounds for X and rest 5 minutes between sets
  5. turkish get ups 1R 1L
  6. seated over head press 20x
  7. bent rows 20x
  8. hollow rocks 20x

10-10-16 MONDAY  STRENGTH

  1. Deadlifts  20 @ 50%, 15 @60%, 10@70%, 5@80%, 2@90% use these percentages as guides to elevating intensities.  The closer we are towards these % the harder we have to push our minds. Lots of reps to help us build up our raw strength while continually  developing our weightlifting movements. If aren’t digging deep inside yourself on each rep than the weight is not challenging enough or your coach and teammates will notice your effort, learning to push yourself is a learned skill that can be developed. This portion of the workout should have your body  close to redlining and what I mean by that is that you should feel like you put a tremendous amount of work.
  2. Hang Power Cleans 2 reps at the hip, 2 from above the knees, 2 from below the knees + 1 Jerk,  select a weight that allows you to complete all seven reps. This will be taxing, so use appropriate weights or challenge yourself with this warm up. We will do 2 sets of the seven rep complex.  The next 2 or 3 sets use 70% to 75% for 2 hang power cleans + 1 jerk  from a position that you need to  work on or ask coach or email me at camilog75@gmail.com , be explosive and decisive in working on your power cleans.
  3. Barbell Jump Squats  5, 4, 3, 2, 1 , add weight each set,  no max effort, this is an accessory movement. These squat jumps should be crisp and fast tempo’d
  4. 5 bent rows + 5 push press complete 5 sets at an appropriate weight.
  5.  (optional finisher)  A. burpees 1 set of 50 B. oblique med-ball throws 5 sets of 5 right 5 left, C. rotating planks 3 sets of 20 reps

10-11-16 TUESDAY CONDITIONING

  1. 300 meter row
  2. kettle bell swings 12, 14, 16, 18, 20
  3. box jumps 8, 10, 12, 14, 16
  4. burpees 12, 14, 16, 18, 20

complete 5 rounds for time

10-12-16 WEDNESDAY STRENGTH

  1. 1 Turkish Get up, 1 Snatch, 1 Clean 5 sets of 5 left 5 reps right add weight each set
  2. 3 snatch grip push press+ 1 overhead squat work to a max
  3. Front squat 5 sets of 2 with a 3 second pause at the bottom with 70%
  4. bench press with kettle bells and bands 4 sets of 10 reps
  5. pull ups 12-10-8-6-4 + barbell overhead farmers carry + reverse hypers 12

10-13-16 THURSDAY CONDITIONING

  1. A. atlas stone pick ups 4×10, B. db burpees 5 sets of 12, C. db walking lunges 6 sets of 20 steps
  2. A. db clean and press (touch the ground each rep) 3 sets of 25, B. row 250 meter x 4, C. prowler sprint 1 and 1 and 1/2 on turf x 5 sets
  3. A. bear crawl 3 sets of 2 on turf, B. lateral box hops 4 sets of 30, C. jump ups ( pull-ups from a box jump) 5 sets of 8 D. hollow rocks 6 sets of 20 reps

10-14-16 FRIDAY STRENGTH

  1. 2 Snatch pulls 1 hang snatch from hip 8 sets @ 70% or take to a maximum
  2. Back Squats work up to 90% then 3 sets of 5 @ 65% to 70%
  3. stiff legged deadlifts 4 sets of 8 @ 50% of max deadlift
  4. hanging knees to chest 4 sets of 30, bicycles 4 sets of 75, oppo hand oppo foot 4sets of 20
  5. (optional finisher) 2 prowler sprint, 8 heavy renegade rows, 20 double unders, 8 buellers  Complete 3 to 4 rounds

10-15-16 SATURDAY CONDITIONING

  1. A. db snatch single arm + B. db thruster 10-8-6-4-2-1 add weight each set, challenge yourself.
  2. A. Back Squats  + B. Sandbag Cleans 10 down to 1 add weight each set
  3. A. Jump Rope 50x B. KB Swings 20, C. Mountain Climbers 50 steps complete 3 rounds

9-26-16 MONDAY STRENGTH

  1. 2 clean pulls 2 power cleans  5 sets @ 75% to 80%
  2. A. deadlifts  (sumo) Style or (conventional) use your weakest stance to make gains on your best Deadlift overall.  6 sets of 6 @ 60%   + B. 10 barbell power jerks @ 40% of best jerk.  combine these movements example do a set of DL small rest to regain focus then proceed to power jerk from a Rack, you will need a two bar set up.
  3. A. burpee pull ups use sets of 1 minute, 2 minute, 3 minute 4 minute,  B.HEAVY HEAVY sled drags forward and reverse also add a push/pull combo on these drags.
  4. A. 1 arm db rows 2 sets of 20 b. hollow rocks 2 sets of 50

9-27-16 TUESDAY CONDITIONING

  1. Belted sled sprints start with one plate and cycle up then cycle down. meaning add weight each set.
  2.  300 meter row + 50 bench hop overs + 30 med ball slams + 1 S street  = 2 ROUNDS FOR TIME.
  3. DUMBELL LUNGES to fire hydrant + 300 single unders + 100 kb around the worlds (50 right + 50 left) COMPLETE 1 ROUND FOR TIME.

9-28-16 WEDNESDAY STRENGTH

  1. 2 Snatch pulls 1 hang snatch 4 sets  @ 75% to 80%
  2. front squats 4 sets of 2 with a pause @ 70% to 75%
  3. behind the neck push press 4 sets of 8 @ 50% of best jerk
  4. A. KB incline press 4 sets of max reps for 1 minute, 45 seconds, 30 seconds and 20 seconds. B. DB renegade rows 4 sets of 8 heavy.
  5. A. glute ham raise/ rev. hyper 4 sets of 10/ 20 B. plank position band pulls 4 sets of 7R/7L C. Keg push and carry 2 sets of 1 D. heavy farmers carry 2 sets of 1 E. Turkish Get Ups 2 sets 2R/2L

9-29-16 THURSDAY CONDITIONING

  1. Turkish get up 1 R 1L
  2. KB snatch 5 right 5 left   20 minute (AS MANY ROUNDS POSSIBLE)
  3. kb swings 8                           complete as many possible with out putting the kb down
  4. double unders 30                 A challenge within A challenge
  5.  box jumps 5
  1. PART 2
  2. TIRE 8
  3. 1 S street run             (as many rounds possible for 15 minutes)
  4. renegade rows 12
  5. 1 power clean 1 front squat 1 power clean (add weight each set)
  6. body weight lunges 20
  7.  250 meter row

9-30-16 FRIDAY STRENGTH

  1. Back squat work up a max set of 5 reps, (then work up to a  heavy single)
  2. snatch grip DL WORK up to a max effort single
  3. front rack lunges 3 sets of 40 seconds each set.
  4. reverse sled drag heavy 2 sets of 40 yards + Reverse hypers 2 sets of 20
  5. hollow rocks 100, sit ups 100, oppo hand oppo foot 100

10-1-16 SATURDAY CONDITIONING

  1. barbell snatch pulls 5 (use 110% of your best snatch)
  2. pull ups 5
  3. box jumps 5     COMPLETE 8 rounds for time
  4. prowler sprints 4
  5. sandbag sprint to S street 1
  6. db snatch 2 R/ 2 L @ 95% OF your heaviest snatch ever

9-19-16 to 9-24-16  STRENGTH AND CONDITIONING

MONDAY 9-19-16 STRENGTH

  1. max dead lift  work up to an easy single from a deficit, then complete  1 drop set of 10 @ 60% of today’s max lift.
  2. 1 power clean 1 hang clean 8 sets @ 60% of max clean and jerk or 8 sets of 2 @ 70%
  3. front rack revers lunges  4 sets of 4right 4left
  4. a. pull-ups 4 sets of 12  b. lateral med-ball throws W/ 2 shuffles 4 sets of 3right 3left
  5.  a. med-ball- plyo push up 4 sets of 7 b. ring rows 4 sets of 12

TUESDAY 9-20-16 CONDITIONING

20 SECONDS ON 20 SECONDS OFF

  1. wall balls
  2. kb swings
  3. planks
  4. burpee-pull ups
  5. russian twist
  6. roll ups
  7. kb around the worlds
  8. bench hop overs
  9. renegade rows
  10. reverse lunges
  11. db snatch
  12.  mountain climbers
  13. hollow rocks
  14. battling ropes (loops)
  15. tire flips
  16. double unders
  17. box jumps
  18. bear crawl
  19. bicycle
  20. db bent rows
  21. turkisk get ups

complete 2 rounds

WEDNESDAY  9-21-16 STRENGTH

  1. Snatch pulls 3 sets of 5 @ 75% of best snatch ever
  2. 3 front squats + 2 jerks 8 sets @ 75% of best clean and jerk
  3. db snatch 5 sets of 2 right 2 left @ 90%
  4. glute ham raise  (2 sets 10) or reverse hypers 2 sets of 20
  5. kb incline press W/ bands 4 sets of 8
  6. supported bent rows 4 sets of 20

OPTIONAL FINISHER

  1. 2 prowler sprints
  2. 10 burpees
  3. 10 kb swings W/ 28kg or 24 kg

THURSDAY 9-22-16 CONDITIONING

  1. LADDER drills 5 sets of 5 reps + body weight drills, running mechanics
  2. Med Ball complex = slam, russian twist, keg toss, oblique throws, wall balls, lunge pass, weaves, plank pass,  Complete 3 sets of 10 reps
  3. 35 burpees + 1 Q street loop
  4. 30 power snatches + 1 Q street run up and back
  5. 35 pull-ups + 1 R street

Complete One Round for TIME,  yes I said time your workout.

FRIDAY 9-23-16 STRENGTH

  1. 2 snatch pulls  1 hang snatch from below the knees 6 sets @ 75% to 84% or take to a maximum.
  2. behind the neck push press 4 sets of 8 @ 50% of best jerk
  3. front squat 4 sets of 2 W/ 4 second pause @ 70% of best FS
  4. a. GHR 3 sets of 8 b. plank position band pulls

OPTIONAL FINISHER

30 box jumps, 30 double kb high pulls from the ground, 30 double unders, 30 barbell over head walking lunges, 30 rotating planks, 30 hollow rocks 1 ROUND

SATURDAY 9-24-16  CONDITIONING

  1. 1 Q street loop
  2. 100 burpees
  3. 100 (light) deadlifts @ 40% of best DL
  4. 150 bicycles
  5. 100 walking lunges
  6. 100 db snatches
  7. 100 oblique med ball throws

COMPLETE 1 ROUND ( OPTIONAL PARTNER WORKOUT)1471269238891

9/19-9/26 WEIGHTLIFTING

This week we will be a reload week. All lifts will be at 70% excluding FS and BS which we will take to a max.

9/19/16 MONDAY

1. snatch balance plus OH sq.- 3 x 2 @70%
2. power snatch + HS -3 x 2 @70%
3. 2 power clean + 2 power jerk 3 x 2 -70%
4 .FS 5 x 1 @ 95%

9/20/16 TUESDAY

1. S- 5x 1s
2. HC + J- 3 x3
3. SHP 3 x 5 @ 90%

ACCESSORY WORK:
a. bent rows 1 x 20
b. glute hambridge 1 set heavy 10
c. 1 arm DB rows 10R/L
d. DB strict press 1 x 10
e. planks 1 x 45 sec

9/21/16 WEDNESDAY-

1 C+ J 5 x 1s
2. CDL 3 x 3 -100% 0f best clean n jerk
3. BS 3 x 2 max double

9/22/16 THURSDAY

1.Push press 3 x 5- work up to heavy set of 5
2. jerks- 3×3
3.OHS- max single

9/23/16 FRIDAY

S + OHS 3×1+1
2. C+FS+J- 3×1+1
3. FS 3×3

9/24/16 SATURDAY

ACCESSORY WORK:

RDL 3 to 4 sets of 8
pull ups 4 x 5
barbell bent rows 2 x 10
OH walking lunges 1 x 30
DB bench press 2 x 12
oblique medball throws 4 x 10L/R
dble unders 8 x 20
hollow rocks 2 x 50
_______________

STRENGTH AND CONDITIONING  PROGRAM  for 9-12-16 through 9-18-16

MONDAY = STRENGTH DAY

  1. Deadlifts from a deficit 8 sets of 3 @ 65% to 75% of best deadlift,  add height your deficit if possible rather than add more weight to the bar.
  2. 1 power snatch or full snatch,  1 snatch balance, 1 overhead squat, As always modify this lift so you can get the most out this movement. 4 sets @ 65% to 75% and yes if you feel good take it to a max.
  3. A. strict over head press 3 sets of 4 add weight each set. B. bent rows 2 sets of 20 reps
  4. A. pull -ups 6 sets of  5  B. Heavy double kb cleans 6 sets of 4

OPTIONAL FINISHER TO ELEVATE THE HEART RATE

  • (A.) box jumps 5x (B).alternating box jumps 20x (C).lateral box hops 20x (D.)toe taps 30x  complete 3 to 4 rounds of this complex.

TUESDAY 9-13-16 CONDITIONING

  1.   A. 8 prowler short sprints, B.  35 wall balls C. 30 hollow rocks D. 25 double unders,  complete 3 rounds

2.  A. 250 meter row B. 25 kb high pulls from the ground C. 30 burpees D. 250 meter row E. 15  american kb swings, complete 3 rounds  Race style with a 5 minute rest between sets.

3.  A. 50 loops B. 2 20 yard bear crawls C. 50 body weight squats D. 30 opposite hand opposite foot.  complete 3 rounds.

WEDNESDAY 9-14-16 STRENGTH

  1. Clean into a thruster 5,4,3,2,1 add weight each
  2. clean thrusters 3 sets 1 @ your heaviest weight for today
  3. jerks from the rack 5 sets of 2 reps @ 80%
  4. (A.) belted sled sprints 8 sets of 2 with 2 plates (B.) kb snatch 8 sets of 2 right 2 left@90%

db bench press 4 sets of 30 seconds of max reps

THURSDAY 9-15-16 CONDITIONING

A. 2 Q street loops B. 30 sandbag over the shoulders C. 30 buellers D. 75 bicycles E. 20 renegade rows F. 20 hanging knees to chest G. 20 lunges jumps with med ball pass into wall H.2 farmers carry to T street I. 50 over head walking lunges J. 50 sit ups K. 50 db burpees L. 50 ring rows. M. 1 minute of planks.  Complete 1 round

FRIDAY 9-16-16 STRENGTH

  1. back squats work up to a heavy 1 rep max effort, ADD in a couple drop sets
  2. snatch doubles 8 sets @ 75% to 85%
  3. barbell single leg RDL’s 3 sets of 3 right 3 left
  4. behind the neck push press 3 sets of 5 @ 60%
  5. reverse hypers 4 sets of 20
  6. OPTIONAL FINISHER

SATURDAY 9-17-16 CONDITIONING

  1. A. Db complex  add weight each and cycle through all movements
  2. thrusters/squat press 12,10,8,6,4,2 add weight
  3. swings use two db’s 12,10,8,6,4,2
  4. reverse lunge 24,20,16,12,8,4
  5. renegade rows 24,20,16,12,8,4
  6. turkish get ups 2 right 2 left
  7. deadlifts 10, 8, 6, 4,  2

2. B. 1 Q street up and back , 1 R street run , 1 S street run

_________________________________________________

Program for 9/5/16 to 9/10/16  STRENGTH AND CONDITIONING

monday strength

  1. deadlift from a deficit 3 sets of 5 @ 60% to 70%
  2. hang power clean from above the knees + 1 power jerk 1 jerk  4 sets 2@ 60% to 70%
  3. A. bent rows with barbell 3 sets of 20 with small metal 10’s B. alternating box hops 3 sets of 20 reps.
  4. A. buellers 3 sets of 10 B. hollow rocks 3 sets of 30 C. reverse hyper 3 sets of 12 D. pull-ups 3 sets of max reps  E. keg toss 3 sets 7 F. db burpees 3 sets 8

9/6/16 TUESDAY= CONDITIONING

MOBILITY + dynamic stretch= address any mobility issues or exercises that you need to perform your best for today.  Add in more reps, sets or weight to increase or decrease the intensity of the workout.

  1. 10 box jumps                            Complete 5 rounds
  2. 20 double unders
  3. 10 burpee pull ups
  4. 10 heavy kb swings

part 2.

  • 14 jump squats
  • 1 prowler hand over hand      Complete 5 rounds
  • 20 rotating planks
  • 5 roll ups

part 3.

  1. kettle bell snatch test 5 minutes of max reps

9/7/16 WEDNESDAY STRENGTH

mobilize and stretch to prepare both the body and mind to perform, focus on working hard and pushing yourself to improve. Help your your training partners by encouraging them to push also with positive words throughout the training session.  Each workout can help us not only feel good about ourselves with the endorphin rush but also keep us on our toes outside the by reminding us to work on our hydration,sleeping patterns, eating habits and our mobility program.  Each of the above mentioned always shows up in our workouts. Training consistently allows us to create positive changes in other areas of life while being able to attack a workout and push past old limits.

  1. clean from floor into a thruster  1 set of 5  @40% 1 set of 4  @50% 1 set of 3  @60% 1 set of 2 @65% to 70% 1 set 1 @ 70% to 75% of best clean and jerk,
  2. jerks from rack 3 sets of 3 @70%
  3. hang snatch below knees 3 sets of 1 @ 70% or take to a max,
  4. A. bench press with bands and kettle bells 4 sets of 45 seconds of max reps B. Band pulls 4 sets of 15
  5. A. weighted planks  4 sets of 30 seconds B.4 sets of 5 to 12 reps

9/8/16 THURSDAY CONDITIONING

  1. 300 meter row
  2. 12 burpees
  3. 8 right 8 left kb snatch        COMPLETE 5 rounds
  4. 20 double unders
  5. 1 sandbag sprint to fire hydrant

part 2.

  1. 20 lateral hops
  2. 12 db lunge jumps
  3. 14 db clean and press (touch the ground with db’s)          COMPLETE 5 rounds
  4. 14 ab wheels
  5. 100 jump ropes

PART 3.

  1. 5 DB FRONT SQUATS HEAVY
  2. 50 bicycles
  3. 20 glute hamstring bridges add weight if you want       COMPLETE 5 rounds
  4. 1, 40 yard bear crawl

9/9/16 FRIDAY STRENGTH

  1. 1 clean + 2 front squats work up to a max
  2. back squat 4 sets of 3 with a pause at the bottom @ 65%
  3. barbell jump squats 4 sets of 20 seconds
  4. stiff legged deadlifts 2 sets of 8 + ab wheel 2 sets of 20
  5. over head walking lunges sets of 50 steps

9/10/16 SATURDAY CONDITIONING

  1. 5 snatches @ 70%
  2. 12 kb thrusters
  3. 4 prowler sprints
  4. 8 sandbag over the shoulders      3 to 5 rounds
  5. 20 double unders
  6. 7 pull ups
  7. 30 hollow rocks
  8. 30 mountain climbers
  9. 20 kb snatches

**weightlifting all lifts will be approached at 95% this week,  the goal is to go heavier than last week,  for some this will be a de-load in preparation for a weightlifting competition this week to test the lifts.

9/5/16 MONDAY

1. snatch balance plus OH sq.- 3 x 2 @95%
2. power snatch + HS -3 x 2 @95%
3. 2 power clean + 2 power jerk 3 x 2 -95%
4 .FS 5 x 1 @ 95%

9/6/16  TUESDAY 95%

1. S- 5x 1s
2. HC + J- 3 x3
3. SHP 3 x 5 @ 100%, 105%, 110%

ACCESSORY WORK:
a. bent rows 1 x 20
b. glute hambridge 1 set heavy 10
c. 1 arm DB rows 10R/L
d. DB strict press 1 x 10
e. planks 1 x 45 sec

9/7/16      WEDNESDAY-95%

1 C+ J 5 x 1s
2. CDL 3 x 3 -110% 0f best clean n jerk
3. BS 3 x 5

9/8/16        THURSDAY 95%

1.Push press 3 x 5- work up to heavy set of 5
2. jerks- 3×3
3.OHS- max single

9/9/16        FRIDAY 95%

S + OHS 3×1+1
2. C+FS+J- 3×1+1
3. FS 3×3

9/10/16    SATURDAY

ACCESSORY WORK:

RDL 3 to 4 sets of 8
pull ups 4 x 5
barbell bent rows 2 x 10
OH walking lunges 1 x 30
DB bench press 2 x 12
oblique medball throws 4 x 10L/R
dble unders 8 x 20
hollow rocks 2 x 50
___________________________________________________________________________________

8/29 MONDAY STRENGTH-partner workout

  1. a.double  KB snatch start at  1 and work up to 10 reps b. dble KB clean n press 10,8,6,4,2 add weight each set. c. dble KB FS 1,2,3,4..10  add weight each set
  2. DL 5 x 8 at 60-70% of best DL
  3. a. pull ups b. buellars 3 x 10
  4. a.med ball pylo push up 2 x 10 b. ring rows 2 x12

8/30 TUESDAY CONDITIONING

  1. 10 burpees, 10 KB swing, 1 belted sled sprint at end of sprint 10 burpees, 10 KB swings-10 rounds
  2. a.20 sand bag over shoulders, b. 20 hanging knees to chest c.30 jumping jacks- 3 rounds

8/31 WEDNESDAY STRENGTH

  1. work up to a 1 max jerk from rack
  2. hang snatch from hip 3 x 3 @ 60-80%
  3. bench press w/ bands 4 x 8
  4. a.8 sled pushes -not laps b. 8 sled pulls-not laps- 2 sets
  5. a. reverse hyper 4 x 10 b. DB shoulder complex 10 reps @ movement

9/1 THURS CONDITIONING

  1. 500 meter row
  2. 80 KB high pulls from ground
  3. 100 lateral hops on small red box
  4. 10R/L turkish get ups
  5. 10 20 yard bear crawls
  6. sand bag sprint to S street
  7. 100 mtn climbers
  8. 5 hand over hand prowlers
  9. 100 bicycles
  10. 40 R/L tire hammer swings

9/2 FRIDAY STRENGTH

  1. a.1 power clean, 1 FS, 1 power clean 1 FS- 8 sets @ 75% b. 5L/R heavy KB swings
  2. work up to max FS plus 30 double unders between each set
  3. BS 1 x 10 @ 60% plus 50 burpees
  4. sumo stiff leg DL 3 x 5 @ 50%
  5. a. glute ham raise 4 x 5 to 10 reps b. OH walking lunges 2 x 30

9/3 SATURDAY CONDITIONING

  1. ladder drills 5 x 5 plus body weight drills
  2. a.med ball complex  2 sets of 14 reps @ movement:medball slam, russian test, plank pass, keg toss, weave, lunge passes, plyo push up , oblique throws, partner twist pass, ;lateral shuffle passes
  3. a.1 Q street loop b.4oo meter row
  4. a. DB burpees 10- 1  c. KB snatch 10- 1
  5. a.box jumps 10-1 b. push ups 10-1
  6. a.DL- 10- 1 @ 30 % b. power cleans 10 down to 1 @ 30-40% of best clean n jerk

weightlifting all at 90%

8/29 MONDAY

1. snatch balance plus OH sq.- 3 x 2 @90%
2. power snatch + HS -3 x 2 @90%
3. 2 power clean + 2 power jerk 3 x 2 -90%
4 .FS 5 x 3 @ 90%

8/30 TUESDAY 90%

1. S- 5x 1s
2. HC + J- 3 x3
3. SHP 3 x 5- 90,95,100%

ACCESSORY WORK:
a. bent rows 1 x 20
b. glute hambridge 1 set heavy 10
c. 1 arm DB rows 10R/L
d. DB strict press 1 x 10
e. planks 1 x 45 sec

8/31 WEDNESDAY-85%

1 C+ J 5 x 1s
2. CDL 3 x 3 -110% 0f best clean n jerk
3. BS 3 x 5

9/1 THURSDAY 85%

1.Push press 3 x 5- work up to heavy set of 5
2. jerks- 3×3
3.OHS- max single

9/2 FRIDAY 85%

S + OHS 3×1+1
2. C+FS+J- 3×1+1
3. FS 3×3

9/3 SATURDAY

ACCESSORY WORK:

RDL 3 to 4 sets of 8
pull ups 4 x 5
barbell bent rows 2 x 10
OH walking lunges 1 x 30
DB bench press 2 x 12
oblique medball throws 4 x 10L/R
dble unders 8 x 20
hollow rocks 2 x 50
___________________________________________________________________________________

Program 8/22-8/27/16 STRENGTH AND CONDITIONING

  1. barbell thruster 5,4,3,2,1, take it to  a max
  2. sumo DL w/ bands max triple
  3. front rack reverse lunges 2x 5R/5L
  4. turkish getups3x 3R/3L (heavy)
  5. a. pull ups 2x max reps/ b.oblique medball throws/c.hollow rocks 2 x 30/ d. bear crawl 2x on turf

8/23/16 tuesday conditioning

  1. a. 300 KB swings/ b. 200 burpees- mix and match any rep scheme
  2.  100 hollow rocks
  3. 1   S street run

8/24/26 wednesday strength

  1. belted sled sprints- pyramid up in weight then drop set down
  2. power snatch 5,4,3,2,1
  3. FS 2 x 10 @ 55% of best FS
  4. a. bench press 4×10/ b. med ball ploy push ups 4x 7
  5. a.KB seated OHP 4 x 20 / b. band pull downs 4x 14

8/25/16 thursday conditioning

  1. ladder drills 5×5
  2. a.sand bag sprints 10,8,6,4,2/ b. squat jumps 30,20,15,10,5
  3. a. 2 prowler hand over hand/ b. KB around the world/ c. 1 farmers carry to T street/ d. 30 box jumps/ e. 30 KB high pulls

8/26/16 friday strength

  1. 1 power clean, 1 FS / 2 jerks/ push press-6 sets @ 60%-75% of best clean and jerk
  2. back squat w/ no rack 3 sets for time
  3. power clean and push press- max reps for time
  4. DB walking RDL 2 x 8R/8L
  5. a. light DB jump squats 2 x 20/b. rotating planks 2 x 20

8/27/16 saturday conditioning

  1. 600 meter row
  2. 50 dble KB front squats
  3. 1 sand bag sprint to fire hydrant
  4. 100 dble unders
  5. 25 burpee pull ups
  6. 1 sprint to T street
  7. 5 cargo clombs
  8. 10 heavy sled drags on turf or front side walk
  9. 100 sit ups
  10. 200 mtn climbers

8/22-8/27 weightlifting all at 85%

8/22 MONDAY

1. snatch balance plus OH sq.- 3 x 2 @85%
2. power snatch + HS -3 x 2 @85%
3. 2 power clean + 2  power jerk 3 x 2 -85%
4 .FS 5 x 3 @ 85%

8/23 TUESDAY 85%

1.  S- 5x 1s
2. HC + J- 3 x3
3. SHP 3 x 5- 90,95,100%

ACCESSORY WORK:
a. bent rows 1 x 20
b. glute hambridge 1 set heavy 10
c. 1 arm DB rows 10R/L
d. DB strict press 1 x 10
e. planks 1 x 45 sec

8/24 WEDNESDAY-85%

1 C+ J 5 x 1s
2. CDL 3 x 3 -110% 0f best clean n jerk
3. BS 3 x 5

8/25 THURSDAY 85%

1.Push press 3 x 5- work up to heavy set of 5
2. jerks- 3×3
3.OHS- max single

8/26 FRIDAY 85%

  1. S + OHS 3×1+1
    2. C+FS+J- 3×1+1
    3. FS 3×3

8/27 SATURDAY

ACCESSORY WORK:

  • RDL 3 to 4 sets of 8
  • pull ups 4 x 5
  • barbell bent rows 2 x 10
  • OH walking lunges 1 x 30
  • DB bench press 2 x 12
  • oblique medball throws 4 x 10L/R
  • dble unders 8 x 20
  • hollow rocks 2 x 50

___________________________________________________________________________________

PROGRAMS FOR:

8/16-8/20/16 strength and conditioning

monday 8-15-16

a. turkish get ups 5 sets of (1R 1L) b. lateral box hops 4 sets of 20 (10R 10L) c. hanging knees to chest 3 sets of 20 reps
( A. ) 1 hang clean from the hip + 2 front squats + 2 jerks/ or push press (depends on skill level or mastery of the jerk movement. separate the jerk if needed to give more focus technique or if you are new to the jerk, complete 5 sets @ 75% ( B.) med ball slam 4 sets of 20 reps, ( C ). box jump 3 sets of 2, add height to the box with each set.
Tempo deadlifts 3 seconds on the way up off the ground and 3 seconds lowering the weight back down to the floor, use 60% to 70% for 8 sets of 3 reps. use appropriate weight for this exercise.
snatch grip push press from a rack 4 sets of 5 reps with a good weight to work the shoulders.
Accessory work (a.) reverse hyper 3 sets of 10 reps (b.) barbell jump squats 3 sets of 5 (c.) weighted planks 3 sets of 20 seconds (d.) hollow rocks 3 sets of 50 reps

tuesday 8-16-16

1.10 burpee box jumps, 12 kb swings, 20 double unders, 14 keg tosses x [8 Rounds]

2. 12 lateral shuffles, 30 mt. climbers, 20 body weight squats, 20 rotating planks, 300 meter tow-(4 rounds)

3.3 hand hand over hand prowlers,3 40 yrs bear crawls on turf, 3 roll ups 3 sprints to fire hydrant (1 round)

Wed 8-17-16 strength

1.ladder drills 5 x5

2.med ball complex 10 rep each movement for 2 sets:

a.medball slam

b.medball lunge pass

c.keg toss

d.plank pass

e.russian twists

f. olique medball throws

g. partner pass n twist

3.behind the neck push press 4 x 8 reps

4. 1 power snatch, 1 drop snatch, 1 overhead squat-work up to heaviest weight focusing on proper form if you are new to movements or mobility is an issue than keep the weight light.

5. FS 3 x 3 w/pause at bottom use 60% of best FS

6.bench press w/ KB and bands 4 x 8

ACCESSORY WORK:

a.10 bent rows

b.20 yard OH farmers carry

c.plank pos. band pulls 2 x *L/R

d. dble unders 2 x 50

thurs 8-18-16 conditioning

PART 1:

1. power cleans 10,8,6,4,2

2.push press 10,8,6,4,2

3 1 S street sprint

4. KB snatch 7R/L

5.burpee pull ups 6,5,4,3

PART 2:

1.50 loops w/ reverse lunge

2.2 bear crawls on turf

3.50 bent rows w/ Db or BB

4. 50 opp hand/foot

5.100 jump ropes

6.50 lateral hops

Friday 8-19-16 strength

1.BS 10 x 1 @ 80%

2.single leg RDL w/ BB 3 x 4L/R

3.KB complex

a.DBLE KB snatch 2 x 20

b.DBLE KB clean n press 2 x 20

c. DBLE KB swing 2 x 20

d.DBLE KB FS 2 x 20

e.OH walking lunge 2 x 20

ACCESSORY WORK:

hollow rocks 2 x 30

mtn climbers 2 x 75

rollups 2 x 5

opp hand/foot 2 x 30

plyo medball passes 2 x 10

Saturday 8-20-16 conditioning

3 rounds:

1.a. 300 meter row

b. 5R/L KB snatch

c.8 R/L reverse lunge jumps

3 rounds:

2.a. 20 medball slams

b.20 burpees

c.20 alternating box jumps

d.20 hollow rocks

3 rounds:

3a. 10 prowler short sprints

b.14 DB clean n press-touch ground w/ DB

c.200 ab wheel roll outs

d. 4R/L turkish sit ups

Strength and Conditioning (M-S)

Weightlifting (M-S)

listed below:

8/8-8/6/16

8/8 MONDAY STRENGTH

  • 1.DL w/ single DB 5x5R/5L
  • 2.sand bag clean and press heavy w/ partner 1x (1234…10)
  • 3.belted sled sprints 8 x 2 add weight @ set
  • 4.1 arm DB rows 2 x 20R/20L
  • 5. reverse hypers 2 x 20

8/9 TUESDAY CONDITIONING

PART 1 -4 ROUNDS

  • 1 a. 2 R/2L turkish get ups @ 90%
  •  b. 20 box jumps
  • c. 50 dble unders
  • d.12 atlas stone pick ups

PART 2-3 ROUNDS

  • 2a. 12 keg tosses
  • b.4 bear crawl on turf
  • c. 30 walking lunges
  • d.20 DB thrusters
  • e.30 hollow rocks

PART 3- 2 ROUNDS

  • 3.a weighted planks  2 x 45 sec
  • b.bicylces 2 x 45 sec
  • c.glute hambridge 2 x 45 sec
  • d. hip twist 2 x 45 sec
  • e.KB high pull 2 x 45 sec

8/10 WED. STRENGTH

  • 1. DB snatch work up to heavy single then use same weight for 10 x 1R/1L, then drop set 10R/10/L
  • 2.power cleans work upo to heaviest set of  5
  • 3. FS 5 x 1 @ 80-90% of best
  • 4. strict press 4 x 4 work up to heaviest set of 4
  • 5. a. pull ups 5 x 5
  • b.med ball ploy push ups 4 x 7
  • 6a. hollow rocks 2 x 30
  • b. mountain climbers 2 x 50
  • c. oblique medball throws 2 x 10L/110R
  • d. keg toss 2 x 12

8/11 THURS. CONDITIONING

PART 1 – 10 ROUNDS

  • 1a. 10 burpees
  • b.10 70lb KB swings
  • c. 2 prowler sprints

PART 2- 3 ROUNDS

  • 2a. 2 keg push n carries
  • b.10 laterals
  • c.20 hanging knees to chest
  • d.20 OH walking lunges

PART 3-2 ROUNDS

  • 3a.7 roll ups
  • b.30 jump ropes
  • c. 5R/5L plank pos. band pulls
  • d.20R/20L KB around the worlds

8/12 FRI. STRENGTH

  • 1. BS- work up to 70% and then 3 squats every min on min for 20 min.
  • 2. hang power snatch 5 x 3 @ 65-75%
  • 3. single leg RDL w/ barbell or dumbbell 4 x 5R/5L
  • 4.bent rows w/ barbell or DB 3 x 7
  • 5a. 1 x 10 buellers
  • b.heavy reverse sled drag 2 x 8 laps on turf

8/13 SAT. CONDITIONING

PART 1-3 ROUNDS

  • 1A. 20 DL @ 50% of best
  • b. 20 burpees over bar
  • c. russian twists
  • d.20 dble under

PART 2-2 ROUNDS

  • 2a.20 KB swings
  • b.20 pull ups
  • c.20 OH walking lunge
  • d.20 hollow rocks

PART 3-1 ROUND

  • 3.a. 8 farmers carry
  • b.8 prowlers
  • c.heavy DB thrusters

WEIGHTLIFTING-deloading this week for a max attempt at the end of week. we will be on a new program next week. we have transitioned to a new program which we are a week into altho there are some of us still on this program

8/8 MONDAY

1. 3 snatch balance 1 OH sq.- 3 x 70%
2. power snatch 3 x 2 @70%
3. 2 power clean, 1 power jerk 3 x 70%
4 .FS 4 x 6 @ 60%

8/9 TUESDAY

1. sorts press work up to heavy set of 5
2.pause snatch work up to 5 x 1 @ 70%
3. K pulls, 2 from floor, 2 above knees, 1 from floor 3 x @90%
4. BS 3 x5 @ 65%
5. ACCESSORY WORK:
a. bent rows 1 x 20
b. glute hambridge 1 set heavy 10
c. 1 arm DB rows 10R/L
d. DB strict press 1 x 10
e. planks 1 x 45 sec

8/4 WEDNESDAY

1 .power clean into SQ + 1 jerk 3 x 70% – this exercise is to help catch the bar high to keep bar from landing on shoulders-teaching us to meet bar properly
2. 2 clean pulls form ground, 2 above knee, 3 @ 90%
3. hang snatch above knee 4 x 1 @70%
4.a BS 4 x 1 @70% 3 sec pause @bottom
b. FS 2 X 1 @ 90% of best clean n jerk

8/4 THURSDAY

1.OHS (overhead sq.) 3 x 2 @ 70%
2. 2 power jerk, 1 jerk from rack 2 @ 70%
3. 1 clean from floor, 1 below knees, 1 hip, 1 above knee 3 @ 50%
4.power snatch + OHS + drop snatch 4 @60%
5.ACCESSORY WORK:
a. 3 x 5 box jumps add height to @ set if poss.
b.  1 x 8 pull ups
c. DB snatch 4 x 1R/1L heavy
d. 1 x 50 hollow rocks
e. DB renegade rows 1 x10

8/5 FRIDAY

  1. workup to max snatch
    2.  work up to a max clean n jerk
    3. BS 3 x 1 @ 90%

8/6 SATURDAY

1.hang power snatch 3 x 1 @ 60%
2.1 clean 1 FS 2 x 60-70%
3.FS  2 x 10 @ 50% of best FS
4. RDL 2 x 10
5a. prowler sprints w/ 2 plates 4 x 4
b.1 shoulder complex
c.100 sit ups
——————————————–



8/1-8/6/16

8/1 MONDAY STRENGTH

  • 1.1 hang clean from any position 1,2,3 work up to heavy single or 1 rep max
  • 2.clean DL work up to heaviest 2 reps, take off 15-25% and do drop set 10-15 reps
  • 3.a.pull ups 4 x 5
  • b.heavy KB swings 8x
  • 4.a. DB bent rows 4 x 8
  • b. push press 4×8
  • 5.a heavy turkish getups 1R/1L
  • b. 20 dble unders
  • c. 5 box jumps
  • complete as many rounds possible in 7 mins in #5

8/2 TUESDAY CONDITIONING

  • 1.ladder drills 5×5
  • 2.a. banded partner sprints 8×2
  • b. banded back pedals 4×2
  • banded side shuffles 3x2R/L
  • 3a. burpbee pull ups 5×5
  • b.sand bag clean n press 5×5
  • c.DB lunge jumps 5 x4R/L
  • d.roll ups 5×4
  • 4a. 20 keg medball tosses
  • b.20 hollow rocks
  • c.lateral hops
  • d.20 KB high pulls (2 -3 rounds #4)

8/3 WEDNESDAY STRENGTH

  • 1.2 snatch DL,1 hang snatch below knees,4×75-80%
  • 2. FS 3×5 @75%, work up to heavy 1 rep max
  • 3.push press 4×8 split stance
  • 4a. KB incline press 4×8 w/ bands
  • b.ring rows 4×8
  • 5a. barbell floor press 3×7
  • b.5 small sled pushes/ 5 sled pulls

8/4 THURSDAY CONDITIONING

  • 1a.250 mtr row
  • b. 1 S st. sprint lite DB
  • c. 1 S st. w/ sand bag
  • d. 40 medbll slams
  • 2 rounds of #1
  • 2a. 8 cargo climbs
  • b.50 bench hopovers
  • c2 OH farmers walks in fromt of gym w/ Barebell or DB
  • d.20 hip twists
  • 3a. 15 Db burpees,
  • b.8L/R DB snatches
  • c. 20 lunge jumps
  • d. 20 hollow rocks
  • 2 rounds #2

8/5 FRIDAY STRENGTH

  • 1. 5 BS + 3 push press from behind neck-work up to 3 heavy working sets
  • 2.FS 2×10 @65%
  • 3. RDL 2 x 12 at 50% of best DL
  • 4.dble KB snatch 8x20sec w/ 40 sec. rest between set
  • 5. buellers 2 x 20
  • 6a. weighted planks 3×40 sec
  • b.plank pos. medball pasess 3 x 30 sec
  • c.opp hand/foot 3 x 30

8/6 SATURDAY CONDITIONING

  • heavy barbell complex:
  • 5 DL
  • 5 power cleans
  • 5 push press
  • 5 burpees
  • 1  S street sprint
  • COMPLETE as many rounds poss in 20 min. use appropriate challenging weight
  • PART 2 optional: 1 round
  • 100  jump ropes
  • 30 mtn climbers
  • 30 jump squat
  • 30 around the word KB
  • 30 box jumps
  • 30 renegade rows
  • 30 obl.medball throws
  • 30 sand bag over shoulder

WEIGHTLIFTING

8/1 MONDAY

  • 1. 3 snatch balance 1 OH sq. work up to max
  • 2.pwer snatch work  up to max dble.
  • 3. 2 power clean, 1 power jerk work up to max
  • 4 .FS 4 x 6 @ 60%
  • IF YOU COMPETED THIS LAST WEEKEND work at 70%

8/2 TUESDAY

  • 1. sorts press work up to heavy set of 5
  • 2.pause snatch work up to 8 x 1 @ 80-95%
  • 3. K pulls, 2 from floor, 2 above knees, 1 from floor
  • 4.BS 3 x5 @ 65%
  • 5. acccs. work
  • a. bent rows 2 x 20
  • b. glute hambridge 2 sets heavy 10
  • c. 1 arem DB rows 10R/L
  • d. DB strict press 2 x 10
  • e. planks 2 x 45 sec

8/3 WEDNESDAY

  • 1 power clean into SQ  + 1 jerk 5 x 80% – this exercise is to help catch the bar high to keep bar from landing on shoulders-teaching us to meet bar properly
  • 2. 2 clean pulls form ground, 2 above knee, 3 @ 100%
  • 3. hang snatch above knee 4 x 2 80-95%
  • 4.a BS 4 x 3 @70% 3 sec pause @bottom
  • b. FS 3 X 1 @ 85% of best clean n jerk

8/4 THURSDAY

  • 1.OHS (overhead sq.) 4 x 2 @ 95%
  • 2.  2 power jerk, 1 jerk from rack 2 @ 95%
  • 3. 1 clean from floor, 1 below knees, 1 hip, 1 above knee 3 @ 50%
  • 4.power snatch + OHS + drop snatch 4 @60%
  • 5. accès. work:
  • a. 8 x 5 box jumps add height to @ set if poss.
  • b. pull ups 2×8
  • c. DB snatch 4 x 2R/L heavy
  • d. 3 x 40 hollow rocks
  • e. DB renegade rows 3 x10

8/5 FRIDAY

  • snatch 3x 2 @ 95%
  •  C/J (clean n jerk) 3 x 2 @95%
  • BS 3 x 2 @ 90%

8/6 SATURDAY

  • 1.hang power snatch 3 x 2 @ 70%
  • 2.1 clean 1 FS 2 x 60-70%
  • 3.FS work up to max single;e
  • 4. RDL 2 x 10
  • 5a. prowler sprints w/ 2 plates 4 x 4
  • b.1 shoulder complex
  • c.100 sit ups

——————————————————————

STRENGTH portion: in these next 3 weeks we will be focusing on basic barbell movements at higher intensities which means more weight therefore we have dropped some accessory movements d=s that we can put more effort and energy so that we can put more energy into the first two movements of each workout

7/25-7/31 STRENGTH AND CONDITIONING

7/25 MONDAY STRENGTH

  • FS 5,4,3,2,1 plus jerks or power jerks 5,4,3,2,1, add weight each set working upo to heavy single from rack (start at 55% )
  • hang power clean 3 sets 1 @ 80-90%
  • DL 6 sets s @ 80% of best DL
  • barbell bent rows 2 sets 20 / alternating KB bent rows 1 set 10R/L
  • 1 DB shoulder complex use 3,5,8 lbs

7/26 TUESDAY CONDITIONING

  • 1a 200 mtr row
  • b 15 wall balls
  • c 10 box jumps (10 rounds 1a,b,c)
  • 2a 3 hand over hand prowlers
  • b10R/L oblique medball throws
  • c 1 L/R turkish getups @ 80% (3 rounds  2a,b,c)
  • 3a 50 double KB snatch@ 50% best
  • b 20 burpee rollups
  • c 20 hollow rocks (1 round 3a,b,c)

7/27 STRENGTH

  • 1 OH squats 5 sets 5 30-40% of best snatch
  • 2 hang snatch from below the knees 5 sets 1 80-90%
  • 3 barbell reverse lunge 2 sets 10R/L ( you can use behind the neck or front rack bar position)
  • 4a DB bench press
  • b pull ups 6 sets 4
  • 5a seated OH press w/KB 3 sets 20
  • b med ball keg toss 2 sets 7

7/28 CONDITIONING

  • ladder drill 5 sets 5
  • 3 bars of death 10,9,8,7,6..1
  • power clean
  • DL
  • bench press
  • pick  a weight you can do 3 of the movements, keep weight light enough to make it a fast conditioner

7/29 STRENGTH

  • 1 work up to max back squat
  • 2 sumo still leg DL 4 sets 5 @50%
  • 3a 2 jerks @ 75%
  • b 250 mtr row
  • c 5R/L KB snatch (5 rounds 3 a,b,c)
  • 4a 50 hollow rocks
  • b 50 sit ups
  • c 50 bicycles (1 round 4a,b,c)

7/30 SATURDAY CONDITIONING

  • partner workout
  • 5 sumo DL
  • 5 power cleans
  • 5 push press
  • 5 burpees

COMPLETE as many round possible in 20 min pick out weight thats challenging and that you can make to through the 20 min

7/25 -7/31 WEIGHTLIFTING

workout goals: go heavier than last week! select the right weights to make the lifts but sustain the workout .

7/25 MONDAY

  • 3 snatch balance, 1 OH squat 3 sets @ 90%
  • power snatch work up to max 2 reps plus 2 drop sets of 1 @70%
  • 2 power cleans + jerk 3 sets 90% or work up to max
  • FS work up to 85% for a single, then 1 drop set of 5 @ 70%

7/26 TUESDAY

  • sotts press 3sets 5 @ 35,40,45% of best snatch or select challenging weight, working on overhead strength in snatch position
  • pause snatch @ knees 4 sets 1 @ 90%
  • K pulls 2 pulls from floor, 2 above the knees, 1 from floor 3 sets 5 @ 95,100,105%
  • BS 3 sets 5 @ 60%
  • ACCESSORY work: pullups 3 sets5, bent rows 2 sets 10, oblique medball 3 sets 10 R/L, glute ham bridge 2 sets 20

7/27 WEDNESDAY

  • 1 poet clean into squat+ 1 jerk 5 sets 1 @ 90%
  • 2 clean pulls form ground, 2 from above the  knee 3 sets 4 @ 100% o best clean and jerk
  • hang snatch above the knees 4 sets  @ 85-90%
  • FS  4s ets 3 @ 70% of best clean n jerk with 3 sec pause
  • BS 3 sets 1 @ 80%

7/28 THURSDAY

  • OH squat 3 sets 2 @90%
  • 2 power jerks, 1 jerk 3 sets @ 90%
  • 1 celan form floor, 1 from above knee, 1 form below knee 2 sets 70%
  • 1 power snatch,1 OH squat 3 sets 70%
  • box jumps 4 sets 10
  • Db snatch 4 sets 3R/3L
  • Db floor press 3 sets 10
  • bicycles 3 sets 30

7/29 FRIDAY

  • snatch 3 sets 3 90%
  • clean and jerk 3 sets 3 90%
  • BS 3 sets @ 85%

7/30 SATURDAY

  • hang power snatch 3 sets 75-85%
  • 1 clean 1 hang clean 2 FS 2 sets 75%
  • FS work up to max single
  • sumo stiff leg DL 3 sets 10

7/4-7/9 STRENGTH AND CONDITIONING

7/4 MONDAY

  • power clean 5,4,3,2,1, heavy single plus 5 box jumps+box jumps
  • clean DL work up to max double, 2 drop sets of  10 @50%
  • pullups 4 sets of 10
  • bent rows 4 sets 10
  • russian twists 2 sets 30
  • reverse hyper 2 sets of 10

7/5 TUESDAY CONDITIONING

  • 5 ROUNDS-
  • 500 meter row
  • 80 yard sled drag with belt + 3 plates
  • 3 OH farmers walk to fence and back
  • 20 knees to elbows
  • 20 burpees

7/6 WEDNESDAY STRENGTH

  • 1.DB/KB turkish getups 8 sets of 1r/1L @90%
  • 2.a barbell thrusters 5 sets of 5 add weight after each set
  • b.prowler hand over hand sprint 5 sets 2
  • c.tire n hammer 20 L/20R 3 sets
  • 3a.5L/5R KB snatch + 5L/5R push press 4 sets
  • b.light DB lunge jumps 2 sets 20
  • c.rollups 5 sets 5
  • 4a.DB floor press 4 sets8
  • ring rows 4 sets 14
  • hollow rocks 4 sets 30

7/7 THURSDAY CONDITIONING

  • 1. 2 Q street loops
  • 2.50 DB burpees
  • 3.2 sand bag sprints to R street
  • 4.10 cargo climbs
  • 5. 2 light DB sprints to S street
  • 6.1000 meter row
  • 7.500 jump ropes
  • 8.100 KB swings

7/8 FRIDAY STRENGTH

  • 1.squats 10 single 80% +10R/10L KB snatches or 5 Barbell snatches
  • 2.behind the neck push press 4 sets 5
  • 3.Sumo stiff leg DL  3 sets of 5 of 60%
  • 4.aOH walking lunges 2 sets 20
  • b.keg toss 2 sets 10
  • c.opp hand pop foot 2 sets 50

7/9 SATURDAY PARTNER CONDITIONING

  • 1.belted sled sprints 10 sets 2
  •  ROUNDS OF THE FOLLOWING:
  • 2a.10 prowler shorts sprints
  • b. 50 bench hop overs
  • c.20 burpees jump ups
  • 3a.100 jump ropes
  • b.25 rollups
  • c.40 wall balls
  • 4a.30 DB renegade rows
  • b.10 box jumps
  • c.20 DB front squats

7/4-7/9 WEIGHTLIFTING

7/4 MONDAY

3 snatch balance plus 1 OHS @ 75% from rack
power snatch 3 sets @2 75%
2 PC plus 1 PJ 3 sets @75%
FS workup to heavy single @85% or better then 3 drop sets of 3 reps@ 5- 10% less than heavy single

~make sure you warm up properly before each set

7/5 TUESDAY

sotts press 3 sets of 5 reps go lite and focus on upright torso
snatches form floor 2 sets 3 @80%
K pulls (2 snatch HP from floor, 2 pulls above the knee, 1 snatch pull from the floor)3 sets 5 @ 85%

7/6 WEDNESDAY

1 power clean into S plus 1 J 8 sets 1 @75% (stay tight while receiving the bar)
clean DL shrug 3 sets 4 @ 85%( 2 clean DL from floor and 2 high pulls from above the knee)
pause snatch at the knees 7 sets 0f 1 @ 75%
BS 4 sets 4 85%
FS 3 sets 2 80%

7/7 THURSDAY

OHS 3 SETS 2 75%
2 push jerks plus i jerk from rack @ 75% 3 sets
jerk supports 3 sets of 3 @ 80% of best clean ands jerk

7/8 FRIDAY

snatch wave 1- work up to 95%
snatch wave 2- drop down to 55% then work up to max
” ” 3-drop down to 75% then up to 95%
Clean and jerk wave 1-work up to max
” ” 2- drop to 75% then up to 95%
” “3- drop to 55%-up to 95% or better
FS 1 set 10 @65%
BS 1 sets 10 @ 75%

7/9 SATURDAY

gv b1 snatch 1 hang snatch 4 sets @ 65 %
1 FS from rack 1 jerk 4 sets @ 55%
BS work up to 85%
pull ups 2 sets 10
reverse barbell lunges 2 sets 20
hanging knees to chest 3 sets 20
**this a template and can be modified. stay hydrated and each nutritiously

____________________________________________________________

6/27-7/2/2016  MONDAY STRENGTH

  • Clean pulls 5×5 work up to 5 reps
  • hang power clean 4×2 75-85%
  • FS 3 sets 3 at 50% 3 sec pause
  • pull ups
  • plate ground overhead 20
  • turkish get ups w/barbell and 1 windmill 1L/1R
  • high knee toe taps 4 set 30

6/28 TUESDAY CONDITIONING

  • barbell complex 7 down to 1
  • power clean
  • DL
  • bent row
  • reverse lunge
  • push press
  • BS
  • burpees
  • 1 Q street lop run
  • 1Q st sled drag no loop
  • 1 sand bag R street run

6/29 WEDNESDAY STRENGTH

  • 1 power snatch plus 1 OHS`4 sets 70-75%
  • 1 power jerk plus 1 jerk from rack 4 sets @ 75%
  • barbell front rack lunge 4 set 4R/4L
  • incline dumbell bench 4 sets 1o
  • hand over hand sled pull 4 sets 4
  • reverse hyper 2 sets 20
  • OH farmers walk w/bands w/ DB or barbell

6/30 THURSDAY CONDITIONING

  • 12 burpess
  • 100 jump ropes
  • 8 KB swings
  • 12 lunge jumps
  • 10 rounds of the above
  • 10,000 meter row
  • 40 wall balls
  • 20 keg toss
  • 1 framers S street carry with belted sled drag

7/1 FRIDAY STRENGTH

  • BA 10 sets 10 @ 55%
  • RDL 4 sets 8
  • KB clean and press 4 sets 7
  • buellars 2 sets 30
  • belted sled sprint 2 sets 6
  • partner med ball oblique throws 4 sets 5R/5L

7/2 SATURDAY CONDITIONING

  • 50 barbell power snatches
  • 1 Q street loop
  • 4 monkey bars
  • 30 med ball slams
  • 10 laterals 5 yarders
  • 100 bicycles
  • 10 bear crawls
  • 25 box jumps
  • 25 ring rows
  • 80 american style KB swings
  • 100 opp. hand/foot
  • 4 prowler sprints 2 plates @ side

6/27- 7/2  WEIGHTLIFTING

6/27 MONDAY

  • 3 snatch balance plus 1 OHS @ 70% from rack
  • power snatch 3 sets @2 70%
  • 2 PC plus 1 PJ 3 sets @70%
  • FS workup to heavy single @80% or better then 3 drop sets of 3 reps@ 5- 10% less than heavy single

6/28 TUESDAY

  • sorts press 3 sets of 5 reps go lite and focus on upright torso
  • snatches form floor 2 sets 3 @75%
  • K pulls (2 snatch HP from floor, 2 pulls above the knee, 1 snatch pull from the floor)3 sets 5 @ 85%

6/29 WEDNESDAY

  • 1 power clean into S plus 1 J 8 sets 1 @70% (stay tight while receiving the bar)
  • clean DL shrug 3 sets 4 @ 80%( 2 clean DL from floor and 2 high pulls from above the knee)
  • pause snatch at the knees 7 sets 0f 1 @ 70%
  • BS 4 sets 4 80%
  • FS 3 sets 2 75%

6/30 THURSDAY

  • OHS 3 SETS 2 70%
  • 2 push jerks plus i jerk from rack @ 70% 3 sets
  • jerk supports 3 sets of 3 @ 175% of best clean ands jerk

7/1 FRIDAY

  • snatch wave 1- work up to 90%
  • snatch wave 2- drop down to 50% then work up to max
  • ” ” 3-drop down to 70% then up to 90%
  • Clean and jerk wave 1-work up to max
  • ”    ” 2- drop to 70% then up to 90%
  • ”  “3- drop to 50-up to 90% or better
  • FS 1 set 10 @60%
  • BS  1 sets 10 @ 70%

7/2 SATURDAY

  • 1 snatch 1 hang snatch 4 sets @ 60 %
  • 1 FS from rack 1 jerk 4 sets @ 50%
  • BS work up to 80%
  • pull ups 2 sets 10
  • reverse barbell lunges 2 sets 20
  • hanging knees to chest 3 sets 20

**this a template and can be modified. stay hydrated and each nutritiously


***This weeks workout percentages and the amount of reps have been increased, hence a more difficult workout, mixing technique work with higher percentages, we are also adding in a lot of BS and FS**

This is a template as usual, this is the 3rd week of raising our percentages gradually. We will continue to raise percentages until we reach 100%. Tuesday, Thursdays and Saturdays are lighter days purposely and can be adapted to athletes(beginner to advanced) and their ability to dedicate time to recovery in order to achieve individuals personal goals.

6/20-6/26

6/20 MONDAY STRENGTH

  • 1.DB clean plus 4 FS plus 2 push press or 2 jerks -8 total sets work up to heavy set
  • 2.phat bar deadliest work up to max weight 5 reps
  • 3.a.buellars 4 sets 5R/5L
  • b.burpee pullups4 sets of 5
  • 4.a heavy squat pulls 2 X turf or parking lot
  • b.lateral med ball throws 4 sets 3R/3L (2 shuffles then turn hips and push ball into wall)
  • c.ring rows 2 sets 20
  • d.wieghted planks 4 sets 3 sec

6/21/ TUESDAY CONDITIONING

  • 1.beleted sled drag q street loop
  • 2/bar bell yoke walk q street loop
  • 3.partners farmers carry q street loop
  • 4.run q street loop
  • 5.OPTIONAL if time permitting -5 rounds
  • 10 KB swings
  • 10 burpees
  • 30 jump ropes or 20 double unders

6/22 WEDNESDAY STRENGTH

  • 1.a turkish get ups with DB or barbell or KB work up to a max plus 1 windmill
  • 2. 1 power snatch, 1 hang snatch 5 working sets @ 70% or higher(coach will select best movement for each individual)
  • 3.barbell jump squats  10,8,6,4,2 reps add weight to each set
  • 4.behind the neck push press 4 sets of 5 @ 60%
  •  5a. supported barbell bent rows 4 sets of 10
  • b.DB floor press 4 sets of 8
  • c. oblique medball throws
  • d.plank position band pulls

6/23 THURS CONDITIONING

  • Barbell Complex
  • 1. 10 reps down to 1 rep or dead lifts, bent rows, full cleans,push press, BS, burpees(use app. weights for the entire complex)
  • 2.100 hollow rocks, 100 bicycles,100 med ball weaves

6/24 FRIDAY STRENGTH

  • 1.DB snatch work up to heaviest DB..then do 1 drop set 10R/10L
  • 2.work up to max heavy FS, 1 drop set of 20 reps, use a weight 15-25lbs lighter than max
  • 3.max power clean
  • 4.single leg RDL with barbell, 4 sets 3R/3L
  • 5a. prowler sprints 4 sets of 4
  • b.overhead farmers carry to T street 4 sets 1
  • c.glute hambridge 4 sets 5 w/barbell

6/25 SATURDAY CONDITIONING

  • 1. ladder drills 5×5
  • 2.med ball complex 2x 20 reps each movements
  • a.keg toss
  • b.wall ball
  • c.oblique throws
  • d.weaves
  • e.russian twists
  • f.plank pass
  • g half squat pushes
  • 3. ploy box ladder 10 sets of 1
  • 4.a.alternating box jumps 3 sets of 20
  • b.high toe taps 3 sets 30
  • c.lateral hops 3 sets 20
  • (plus 20 jump ropes between each set of ploy box movements or 20 DBLE unders)
  • 5a.bear crawls- 1 reg bear crawl, 1 w/ sled , 1w/sandbag , 1 with KB, 1 w/ bands and partner

WEIGHTLIFTING

6/20 MONDAY

  • 1 power snatch 1 drop snatch 1 overhead squat – sets at 75 to 80%
  • 3 FS 2 jerks, 1 sets @ 75% 1 @ 80%,1 @85% or better
  • BS 10 sets of 3 at 70-75%
  • push press 3 sets 5 @ 50%
  • sumo SL DL 10 @ 65%
  • accessory work*
  • glut ham raise 4 sets 8
  • 1 arm DB rows 2 sets 10R/10L
  • hanging knees to chest 2 sets 20

6/21 TUESDAY

  • miyaki snatches 10 sets 1 @ 75 %
  • 1 power clean, 1 FS, 1 jerk 5sets @ 85%
  • 1 snatch pull from floor, 1 from below knees 1 set @ 90%, 1 @ 95%, 1 set 100& 1 set 105%
  • BS 3 sets of 3 @75%
  • FS 3 sets of 8 @70%
  • DB renegade rows 2 sets of 10
  • single leg RDL w/ DB 2 sets 5R/5L

6/22 WED

  • 1 snatch 1 hang snatch 1 drop snatch, 5 sets 80%
  • 1 power clean, 1 pause clean at the knee, 5 sets @ 80%
  • FS 3 sets of 1 @ 85%
  • BS 3 sets 2 @75%
  • barbell front rack walking lunge 4 sets of 5R/5L add weight to each set

6/23 THURSDAY

  • 1 snatch 1 power snatch 1 hang snatch work up to 80% or better
  • 1 power clean 1 power jerk 2 sets @60%
  • back squat 2sets of 10@ 70%
  • accessory work*
  • DB incline press 3 sets 12
  • pull ups 2 sets of 10
  • hollow rooks 3 sets 30
  • DB renegade rows 2 sets 12

6/24 FRIDAY

  • snatch work up to 90%, the drop to 50% and work back to 90%. then use empty bar and work up to max ( take a few minutes in between each snatch wave, focus in on clean crisp movements, take a few deep breathes before each attempt)
  • work up to max clean and jerk. no missess
  • drop to 50% working back up to 90%- then drop to empty bar and work up to max
  • FS 1 set of 10 at 65%
  • BS 1 set of 20 @68%

6/25 SATURDAY

  • thrusters from the rack 5 reps at 45% , 4 @ 50%, 3 @ 55%, 2@ 60%, 1 @ 65% or better
  • overhead squats 3 sets of 5 @ 60%
  • RDL 4 sets 8 @ 50%
  • heavy prowler sprints 4 sets of 4 w/ 4 plates
  • hollow rocks,4 sets of 30
  • DB shoulder complex use very light weight DB ( 3,5,8 lbs)~lateral raise, front raise, rear felt with horizontal back position, push outs

_____________________________________________________________

6/13-6/18

6/13 MONDAY STRENGTH

  • 1.a. hang clean from below the knees, 3 sets of 3 work up to heaviest weight possible(after working up to max, lighten the weight to work on technique)
  • b.kettlebell snatch, 5 sets 5R/5L use heavy kettle bell
  • c. box jumps 5 sets of 4
  • 2.sumo stance dead lift work up to heaviest weight possible, then do 1 drop set of 20( 20 to 30 lbs lighter depending on your PR)
  • 3.a.pull ups 4 sets of 8
  • b.reverse hyper 4 sets of 10
  • 4a. over head reverse lunge 2 sets of 10
  • b.russian twists with bumper plate 2 sets of 20

6/14/16 TUESDAY CONDITIONING

  • 1.prowler sprints 10 total (light)
  • 2. 1 Q street run-no loop
  • 3.200 bicycles
  • 4.tire hammer 100 reps
  • 5.50 overhead walking lunges with lite KB or DB plus 50 body weight walking lunges
  • 6.75 benchhop overs
  • 7.50 keg tosses
  • 8.50 R/L med ball slam and scoop throw
  • 9. 50 rotating planks
  • 10.150 double unders or 350 single unders
  • 11. 50 glute ham situps
  • 12.50 body weight jump ups9
  • 13.50 DB or KB floor press
  • 14.50 opposite hand/foot core work
  • 15.50 band pull downs

6/15/16 WEDNESDAY STRENGTH

  • 1.barbell power snatch work up to a heavy single(2 or 3 drop sets to work on technique lighter weight)
  • 2.barbell jump squats 10,8,6,4,2 add weigh to each set
  • 3.bench press 4 sets of 10 plus optional(8 heavy KB swings)
  • 4.DB/KB seated overhead press from the floor 4 sets of 20
  • 5.alternating box jumps 4 sets of 106.30 hollow rocks,30 scissors,30 sit-ups,30 rotating medball slams, 30 opposite hand/opp foot

6/16/16 THURSDAY CONDITIONING

  • 1a.banded partner running mechanics sprints 3 sets of 2(all sprints to b 15 to 20 yards
  • b.3 sets of 2 backpedals with bands
  • c. 3 sets of 2 side shuffles w/bands
  • 2 sets of 21,18,16,14,12,10,8,6,4,2
  • a.burpess
  • b.box jumps
  • c.KB snatches

6/17/16 FRIDAY STRENGTH

  • back squat work up to heavy max plus 1 drop set of 20 reps
  • sumo stiff leg DL 4 sets of 5
  • jerks from rack work up to heavy single
  • drops sets to work on technique if needed
  • belted sled sprint parking lot 5 to 10 sets of 2 with 2 plates
  • glut ham situps 4 sets of 10
  • plank position band pulls 4 sets 5R/5L
  • glut ham bridge with barbell 4 sets of 8

6/18/16 SATURDAY CONDITIONING

  • warm up/possible wild card workout?
  • or 250 meter row
  • 20 DB burpees
  • 1.5 prowler sprints
  • 10R/10L overhead KB push press
  • 10R/10L one are bent row w/ KB
  • 30 KB snatches- 5R/5L to 30 rep (use a med n lite KB for each set of 5)
  • 30 hollow rocks
  • COMPLETE as many rounds as you can in 45 minutes

WEIGHTLIFTING PROGRAM

6/13/16 MONDAY-

  • 1 power snatch,1 drop snatch, 1 overhead squat- 5 sets at 70 to 75%
  • 2front squats plus 1 jerk-3 sets @ 80%
  • back squats-5 sets 5 @65%
  • push press-4 sets of 8
  • sumo stiff leg DL 2 sets 5

6/14/16 TUESDAY

  • miyaki snatch 5 sets of 1 @80%
  • 1 power clean 1 FS-6 sets @ 70
  • 1 snatch pull,1 hang sn sets of 6 at 50-60%
  • back squats 3 sets of 5 @70%, 2 sets of 3 @80%, 3 singles @85%

6/15/16 WEDNESDAY

  • 1 snatch, 1 hang snatch, 1 drop snatch 3 sets @75%
  • pause clean at the knees 5 sets @ 75%
  • FS 3 sets of 1 @ 80%, back squat 3 sets 2 @ 80%
  • barbell front rack walking lunge 4 sets of 5R/5L add weight each set

6/16/16 THURSDAY

  • 1 snatch 1 power snatch 1 hang snatch work up to 80%
  • 2 power cleans plus 2 power jerks, 2 sets @ 80%
  • back squat 2 sets 10 @ 70%
  • DB incline press 2 sets of 12 reps
  • pull ups 2 sets of 10
  • hollow rocks, 2 sets of 30
  • renegade rows 2 sets of 8

6/17/16 FRIDAY

  • WORK up to a max single and a snatch, drop down to 60% then work up to 90%, then drop to 70% and then up to max snatch
  • max clean and jerk, drop down to 70% then back up to 90%, then down to 60% and back up to max clean and jerk
  • work up to a max front squat, take of weight(15 -20% of max snatch) and do drop set 10 reps

6/18/16 SATURDAY

  • back squat work up to heavy single, drop 10% do 10 reps, drop15% for set of 5
  • hang snatch 3 sets of 3 above the knee @ 60%
  • power clean n jerk 3 sets @ 50%
  • RDL 4 sets of 4
  • oblique med ball throws 4 sets of 4R/4L
  • prowler sprints 4 sets of 4
  • ring rows 2 sets 20

This is a template as usual, this is the 3rd week of raising our percentages gradually. We will continue to raise percentages until we reach 100%. Tuesday, Thursdays and Saturdays are lighter days purposely and can be adapted to athletes(beginner to advanced) and their ability to dedicate time to recovery in order to achieve individuals personal goals.

_____________________________________________________________

6/6/16 MONDAY STRENGTH

  • 1.back squats 3 sets of 2 @75-85%-find a 1 rep max and log it on white board
  • 2. DL work up to a max triple
  • 3.KB/DB snatch 4 sets 3R/3L and lunge 9snatch then lunge)
  • a. inverted rows with (yellow straps (4 sets of 8)
  • b. DB jump squats 10
  • c. hollow rocks 30

6/7/16 TUESDAY CONDITIONING

  • 1.Ladder drills 5 x 5 (full length of ladder)
  • 2.1 bear crawl/1 reverse bear crawl and 1 sprint-5 sets
  • 3.squat hops and 2 sprints- 4 sets
  • 4. walking lunge/bear crawl/squat hop/sprint-4 sets
  • 5.10 side shuffles,8,6, (length of ladder)
  • 6.single leg hops 5 -1R/1L
  • 7.crab walks 5 sets of 1

6/8/16 WEDNESDAY STRENGTH

  • 1.1 max push press/1 drop set of 10
  • 2.max hang snatch/ 4 sled drags
  • 3.front squat 4 x 2 with 2 sec pause @ 70%
  • 4.a.DB reverse row 4 x8
  • .b.plank position sledpulls 4 x 1R/1L
  • c.DB stiff leg lunges 2 x 8R/8L
  • d.famers carry (big handle) 4 sets of 2 in parking lot

6/9/16 THURSDAY CONDITIONING

  • burpee pull ups 50
  • 2 Q street loops
  • 10 cargo climbs
  • 100 over shoulder farmer
  • plank position med ball passes 100
  • 200 toe taps
  • 100 DB thrusters
  • 8 monkey bars
  • 100 russian twists
  • 10 sled drags parking lot

6/10/16 FRIDAY STRENGTH

  • 1.max power clean
  • 2.back squats 3×10 @ 55 to 60%
  • 3.RDL 4 x 8
  • 4a. KB front squats work up to a heavy single
  • b.DB bench 3×8
  • c.side plank 3 x 20 R/L
  • d.barbell bent rows 2 x20
  • e.prowler sprints

6/11/16 SATURDAY CONDITIONING

  • 1.partner atlas stone carry Q street loog
  • 2.a/b.2000 meter partner row~~burpees max reps while partner rows
  • 3.a. 15 sec airdyme sprints
  • b.25 KB high pulls
  • c.40 loops
  • 20 rotating planks

6/6-6/11/16 WEIGHTLIFTING WORKOUT

MONDAY

  • power snatch work up to a heavy or slightly heavier than last week
  • power clean 2 singles ”      “
  • front squats 10 @ 50% 8 @60% 6 @70%……
  • snatch pull -1 from floor,above knee,below knee,from floor (4 x4 at 110%)

TUESDAY

  • snatch from blocks 3 x3 75%
  • hang clean 3×2 70% above knee
  • back squats 4 x3 @ 75% w/ pause
  • jerk support 5×2 @120% of best clean and jerk

WEDNESDAY

  • 1 snatch pull, 1 snatch 3 single s at 90%
  • 1 clean and jerk 4 singles at 90%
  • back squats/FS 3 x 1 @ 90%
  • clean pulls 3 x2 @ 105% of best C/J 125%

THURSDAY

  • hang snatch fro above the knees, 3 singles at 80%
  • hang snatch from above the knee-3 singles @ 80%
  • 1 power clean 1 FS 1 power clean 1 jerk-3 to 4 sets @ 65 to 75%
  • FS 2 x1 @ 85%
  • barbell reverse lunge 2 10R/10L
  • DB bench press 3 x10
  • hollow rocks 3×20
  • DB renegade rows 2 sets 8 heavy

FRIDAY

  • snatch 3 x 2 @ 90%
  • clean and jerk 3 x2 @90%
  • back squat 3 heavy singles
  • then a drop set of 20 @ slightly heavier weight than last week

SATURDAY

  • 1 pause snatch at knees and 1 OHS 3 sets 50%
  • hang power clean 3×3 60%
  • snatch DL 110% 3×5
  • pull ups 3 x 8
  • box jumps 4 x10
  • glute ham-raise 4x 10
  • KB incline press w.bands 3 x 10

This is a template as usual, this is the 3rd week of raising our percentages gradually. We will continue to raise percentages until we reach 100%. Tuesday, Thursdays and Saturdays are lighter days purposely and can be adapted to athletes(beginner to advanced) and their ability to dedicate time to recovery in order to achieve individuals personal goals.

____________________________________________________________

WEIGHTLIFTING PROGRAM WEEK OF MAY 30-JUNE 4,2016

5/30/16 MONDAY

  • power snatch 3 singles @ 85%
  • power cleans -take up to a max single for the day
  • front squat-take up to a max single for the day
  • snatch pulls 3 sets of 3 @ 105% of best snatch

positions of 3 reps- 1 snatch from floor,1 snatch pull from below the knees, 1 above the knees

3/31/16 TUESDAY

  • snatch from the blocks, 3 sets of 3 @ 70-75%
  • hang clean from above the knee 3 sets of 2 at 60-75%
  • back squats, 4 sets of 4 at 70%
  • jerk supports, 5 sets of 2 @ 110% best jerk

6/1/16 WEDNESDAY

  • 1 snatch pull, 1 snatch 3 sets @85%
  • 1 clean and jerk from blocks 3 sets @ 85% (2 drop sets of 2@80%)
  • back squats 3 sets of 2 @85%
  • clean dead lift 3 sets of 2 reps @120% of best clean and jerk

6/2/16 THURSDAY

  • hang snatch from below the knee 3 singles @ 75%
  • 1 power clean,front squat,jerk, 3 sets @75%
  • front squats 2 sets of 1 @80% of best front squat
  • barbell revers lunges 2 sets or 10R/10L
  • renegade rows w/ dumbells 2 sets of 8 HEAVY
  • hollow rocks

6/3/16 FRIDAY

  • snatch 3 sets 3@85%
  • clean and jerk 3 sets 3 @85%
  • back squat- work up to a heavy single than take of 15-20% and complete 1 set of 20 reps

6/4/16 SATURDAY

  • pause snatch at the knee, 3 sets at 55-65%
  • hang power clean above the knee 3 sets of 3 at 55-65%
  • snatch dead lifts 3 sets of 3 @105%
  • pullups 3 sets of 8
  • dumbell bench 3 sets of 10
  • jump rope 4 sets of 50
  • glute ham raise 2 to 4 sets of 8

This is a template as usual, this is the 3rd week of raising our percentages gradually. We will continue to raise percentages until we reach 100%. Tuesday, Thursdays and Saturdays are lighter days purposely and can be adapted to athletes(beginner to advanced) and their ability to dedicate time to recovery in order to achieve individuals personal goals.

5/23/16 MONDAY STRENGTH

  • 1.a. clean/hang clean reps 5,4,3,2,1-workup to a heavy single
  •  b.lateral box hops 30,20,10 ( use med. red boxes)
  •  c. dumbell burpees 1,2,3…10
  • 2.a. sumo dead lifts 3 sets of 2 @ 75% to 85%
  • b.overhead walking lunges 20,16,12
  • c.lateral medball throws( 2 shuffles and a throw-use small green balls-4sets of 3 right/3 left
  • 3.a. bum bell side bends 10 R/L
  • b. scissors 4 sets of 30
  • c. lying hamstring curls ( plastic sliders)

5/24/16 TUESDAY CONDITIONING

  • 1.a.5 ladder drills/5 reps each
  • b.dynamic stretch 5 to 8 movements on the length of the turf (ex:skipping,high-knees ect.)
  • 2.20 wall balls ,1 S street run, 4o sit ups, 50 double unders, 10 lateral shuffles,8 monkey bars- 3 rounds
  • 3.a.arodyme sprints 5 sets of 20 sec@ sprint with 20 sec rest
  • b. hand over hand sled pulls use small sled
  • c. partner band sprints 5 sets of 2 in front of gym

5/25/16 WEDNESDAY STRENGTH

  • 1.dumbell snatch 20 sets of 1 R/1L use 80-90% of your best snatch
  • 2.a.dumbell front squat 8 sets of 5R/5L single arm
  • b.dumbell single arm renegade rows 8 sets or 4R/4L
  • 3.a.barbell floor press
  • b.pullups 4 sets of 8
  • 4.a.seated kettlebell overhead press 4 sets of 20 reps
  • b.reverse rows 4 sets of 8

5/26/16 THURSDAY CONDITIOING

(mobility dynamic warm up)

  • 1.1200 meter row
  • 2.8 keg push and carries length of turf
  • 3. 75 hanging knees to chest
  • 4.100 stair masters with barbell
  • 5. 30 rollup burpees
  • 6.100 tire hammer hits
  • 7.10 bear crawls on turf
  • 8.50 american style kettle bell swings
  • 9.100 around the worlds/kettlebells
  • 10. 50 medball slam and scoop throws

5/27/16 FRIDAY STRENGTH

  • 1.heavy hang snatch with barbell-work up to heaviest 1 rep for the day
  • 2.back squats reps 10,9,8….1
  • 3.stiff leg dead lifts 4 sets of 5
  • 4.overhead farmers walk 2 laps in parking lot
  • 5.a. light dumbbell hum squats 2 sets of 30
  • b.dumbell shoulder complex 2 sets of 10 reps each movement( front raise, lateral raise, rear felt, push out)
  • 6. optional! 100 hollow rocks

5/28/16 SATURDAY

  • 1.barbell yoke carry around the Q street loop, starting with light weight then add weight each set
  • 2.a.dumbell or kettle bell snatch 5 min of max reps
  • b.dumbell or kettlebell swings, max rep for 3 min
  • c.dumbell or kettlebell swings max reps for 3 min
  • 3.a. barbell jump squats 5 sets of 10
  • b.heavy dumbell burbees 5 sets of 7 reps
  • c. double unders 5 sets of 30

this a template and can be modified. stay hydrated and each nutritiously

5.9.16 Monday – Strength/ Conditioning

  • 1. hang cling from hip working to max
  • 2. dead lift work up to max triple
  • 3. pull ups four times 5 and 20 lunge jumps
  • 4. a. 20 bent rows and 20 push press two sets
  • 5. a. 100 bench hop overs 75 kettlebell high pulls
  • c. 50 opposite hand opposite foot
  • d. 25 oblique med ball throws

5.11.16 Tuesday – 12, 5, 6 PM Kettlebell complex conditioning

  • Ladder drills 5×5 and dynamic stability
  • 1. double kettlebell strict clean to reverse lunge 12 reps (6 reps each leg)
  • 2. squat burpee plus sprint 4X
  • 3. double kettlebell suitcase explosive DL x12 for 5 rounds
  • 4. 5x hike to clean
    • 5x rack squats
    • 5x hike clean thruster (1 each for a total of 5 reps)

5.12.16 Wednesday Strength/ Fitness

  • 1. banded sand bag throws 5 sets of 100 reps + 10 L 10 R tire hammer
  • 2. hang power snatch 3,3,3 + 5 R 5 L plank position loops
  • 3. push press 10X box jumps 10X 4 sets each
  • 4. a. glute ham sit ups 10
  • b.barbell floor press 10
  • c.Dumbell lunge jumps 10 R 10L (4 rounds)

5.13.16 Thursday -12,5 PM

  • 1. 7 rounds each
  • 15 aerodyne sprints
  • 5 burpee pull ups
  • 40 alternating kettlebell swings
  • 20 squat jumps
  • 50 bicycles
  • 2. 2-3 rounds each
  • 10 laterals
  • 50 mountain climbers
  • 40 double unders
  • 20 overhead reverse lunges
  • 30 hand opp hand opp foot
  • 2 right 2 left turkish sit ups

5.14.16 Friday

  • 1. add weight to each set completed
  • a. barbell squat press 5×5
  • b. farmers carry 5×2
  • c. prowler sprint
  • 2.a. kettlebell 4×10
  • b.barbell single leg RDLs 4×8
  • c.barbell roll outs 4×5

5.2.16 Monday -Strength/Conditioning

  • 1.a. DB snatch work up to max
  • b. 1 drop set of 30 for as many reps possible
  • 2.a. dead lifts, 4 sets of 8, at 65-70%
  • b. then work up to an easy single
  • 3.  barbell jump squats-reps of 5,4,3,2,1 (add more weight to each set)
  • 4.  pull ups,8 sets of 3 reps plus 3 box jumps
  • 5.a. lateral hops, 4 sets of 20
  • b. burpees with dumbells, 4 sets of 12
  • c.hanging knees to chest, 4 sets of 25
  • d. rollups, 4 sets of 5

5.3.16  Tuesday-Conditiong

part 1

  • Mobility plus dynamic stretch
  • 150 mountain climbers, 20 kettle bell high pulls, 20 jumping knees to chest, 30 hollow rocks, 50 jump ropes between each movement
  • complete 5 rounds

part 2

  • 20 oblique med-ball throws
  • 30 wall pushes with med-ball
  • 40 plank position band pulls with partner
  • 50 med-ball weaves
  • 20 keg tosses
  • 30 Russian twists
  • 40 rotating med-ball slams
  • 50 med-ball slams and scoop throws
  • 40 wall balls
  • 30 med-ball weaves
  • complete 2 rounds

5.4.16 Wednesday

  • 1.a.barbell snatch.reps 5,4,3,2,1
  • b.back squat . reps 5,4,3,2,1 (for both a&b increase weight per lift)
  • 2.a.cleans/or power clean, reps, 5,4,3,2,1
  • b.push press/or power jerk, reps, 5,4,3,2,1
  • 3.a dumbbell bench press, work up to max
  • b.sled pulls for time 30 secs each set
  • 4.a.heavy farmers carry w/ big handles
  • b.bear crawl with 2 small sleds
  • c. med-ball plyo pushups, max reps for 20 secs

5.5.16 Thursday

  • 1.800 meter row
  • 2.1 Q street loop
  • 3.50 burpees
  • 4.75 bench hop overs
  • 5.30 reverse rows with barbell
  • 6.100 weighted stair climbers
  • 7.75 body weight squats
  • 8.100 hollow rocks
  • 9.10 hand over hand sled pulls-small sled
  • 10.100 loops -use these variations  a lunge/oblique twist/single leg
  • 11.100 jumping jacks
  • 12.atlas stone carries-12 laps

5.6.16 Friday

  • 1.a.back squats, 8 sets of 3 with a 3 sec pause at bottom at 55%
  • b.box jumps, 6 sets of 5
  • c.dumbbell burpees, 4 sets of 12
  • 2.sumo stiff leg dead lifts,4 sets of 8 reps
  • 3.barbell bent rows
  • 4.glut/ham raise or reverser hyper 4 sets of 10
  • 5.a.weighted planks, 3 sets of 45 sec
  • b.shoulder complex, 3 sets of 20 with 5,8 or 10 lbs dumbbells(comprised of push outs, lateral raise,front delta and rear delts)

5.7.16 Saturday (bring a partner)

  • 1.5 15 sec airodyme sprints
  • 2.10 prowler short sprints
  • 3.overhead farmers walk to T street, 8 laps
  • 4.50 partner keg tosses
  • 5.10 belted sled sprints-parking lot
  • 6. 1 S street run, 1 R street run, 1 Q street run
  • 7. 600 hundred meter row plus 30 burps over rower
  • 8. 100 bicycles
  • 9. 50 ring rows
  • 10.50 rotating planks