7.22.17

Gymnastic Skills and Drills:

1) Accumulate 45 sec in freestanding

Handstand hold

2) 3x3 Strict Ring Muscle Up

 

BB CYCLING:

1) 15 min to establish a 1rm Snatch.

2) 15 min to establish a 1rm Clean & Jerk.

 

Metcon:

"Heavy SQT"

Three rounds for time of:

135/95 pound Ground to overhead, 10 reps

200 yard sprint

7.19.17

Gymnastic Skills and Drills:

1)PVC Shoulder Stretch

4x5 Add weight if needed

https://youtu.be/oo6QkhjY4qU

2)3x 15 Shoulder Taps

3) 1:10 min HS Hold on wall

 

BB CYCLING:

1) Power Snatch: 2RM (drop first rep)

– 2X1@95%, 2X1@90%

2) Snatch Balance: 4X3@100-120%

of max double from #1

 

Metcon:

Three rounds for time of:

Row 500 meters

30 Box jumps, 24 inch box

25 Back extensions

205 pound Deadlift, 20 reps

7.18.17

Gymnastic Skills and Drills:

1)10 Forward Shoulder Rolls

2) Backward Shoulder Rolls

3)2x10 Arch to Hollow on bar

4)Complete 4 sets without dropping:

3 Kipping pull Ups

2 Kipping C2B

2 Bar Muscle Up

 

BB CYCLING:

1) 3 Position Clean (Floor, Hang,

Power Position – do not drop bar) +

1 Jerk (after Clean complex): Max

for the complex + Jerk –

1X1@95%, 1X1@90%

2) Jerk from blocks: 3RM –

3X1@95%, 3X1@90%

 

Strength:

1) Bench Press

Est 1RM

 

Metcon:

10min AMRAP

6 Squat clean (135/95)

12 Pull-ups

24 Double-unders

7.17.17

Gymnastic Skills and Drills:

1)3x5 Pull Up Overs

then max effort set of strict pullups

2)Accumulate 1:40 min in L-sit on

parralettes w/ 2 - 45# plates

under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

3 Position Snatch (Floor, Hang,

Power Position – do not drop bar):

Max for the complex – 1X1@95%,

1X1@90%

 

Strength:

1)Front Squat

5x2@70%

2)Reverse Hyper 4x12

Light

 

Metcon:

Five rounds for time of:

5 Bar Muscle-ups

115 pound Overhead squat, 10 reps

15 Toes to bar

20 GHD Sit-ups

7.15.17

Gymnastic Skills and Drills:

1) Accumulate 30 sec in freestanding

Handstand hold

2) 3x3 Strict Ring Muscle Up

 

BB CYCLING:

1) 3 attempts to establish a 1RM Snatch.

Meet style. Warmup and choose openers and attempts.

2) 3 attempts to establish a 1RM Clean & Jerk.

Meet style. Warmup and choose openers and attempts.

 

Strength:

Weighted Back Extensions

4x8

Heavy Across

 

Metcon:

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

7.12.17

Gymnastic Skills and Drills:

1)PVC Shoulder Stretch

4x5 Add weight if needed

https://youtu.be/oo6QkhjY4qU

2)3x 15 Shoulder Taps

3) 1 min HS Hold on wall

 

BB CYCLING:

1) Power Snatch: 2RM (drop first rep)

– 2X1@95%, 2X1@90%

2) Snatch Balance: 4X3@100-120%

of max double from #1

Strength:

Sup BB Row

4x8 Across

 

Metcon:

"Roy"

Five rounds for time of:

225 pound Deadlift, 15 reps

20 Box jumps, 24 inch box

25 Pull-ups

7.10.17

Gymnastic Skills and Drills:

1)3x5 Pull Up Overs

then max effort set of strict pullups

2)Accumulate 1:30 min in L-sit on

parralettes w/ 2 - 45# plates

under feet

Legs must remain locked out and

straight!

BB CYCLING:

3 Position Snatch (Floor, Hang,

Power Position – do not drop bar):

Max for the complex – 1X1@95%,

1X1@90%

Strength:

1)Back Squat

6x3@90%

2)Reverse Hyper 4x20

Heavy

Metcon:

Five rounds for time of:

5 Squat Clean Thrusters (135/95)

10 Chest to bar pull-ups

7.8.17

BB CYCLING:

1) 15 minutes to establish a

1RM Snatch.

2) 15 minutes to establish a

1RM Clean & Jerk.

 

Metcon:

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:

Muscle-up

135 pound Squat snatch

7.7.17 DELOAD WEEK

BB CYCLING:

Snatch from blocks (above knee):

5X2@80%

 

Metcon:

Part A. Three rounds for time of:

30 Push-ups, release hands from floor at the bottom

12' Wall climb

95 pound Overhead squat, 21 reps

12' Wall climb

Seven minute time cap.

Rest 30 seconds.

 

Part B. Three rounds for time of:

30 Toes to bar

95 pound Ground to overhead, 21 reps

Seven minute time cap.

Rest 30 seconds.

 

Part C. Three rounds for time of:

6 foot Wall jumps with burpee, 5 reps

20 ft Rope Climb, 3 ascents

Twelve minute time cap.

7.3.17 DELOAD WEEK

        Hey everyone this is Deload week.  Please do not do anything more than whats programmed.  The next 4 week cycle will be enough and we need to give the CNS proper rest time before we hit it again.  This is also a holiday week so have fun and maybe do some fitness things outside of the gym!  

       Next week we will start a new cycle Barbell and Gymnastic Cycle and we will be finishing the last 4 weeks of our strength cycle.  We will be focusing on 3 position snatch and clean and hitting the the Power Snatch, Power Clean, and Push Jerk.  Last cycle was building speed under bar now were building speed and power from the ground while maintaining position.  

With the Power Snatch and Clean This is not a “jumping jack” Power Snatch. The goal is not to pull as hard as possible and hope that your MCL doesn’t snap when you catch. The goal is to receive the bar as high as possible, but with THE EXACT SAME MECHANICS as if you were catching in a full squat. Your first missed Power Snatch of this session should be because you accidentally caught in a full squat.

BB CYCLING:

1) Clean & Jerk: 5X1@80%

– rest as needed

2) Jerk from blocks: 5X1@80%

(of max from blocks) – rest as needed

 

Metcon:

Seven rounds for time of:

205 pound Clean, 3 reps

4 Ring handstand push-ups

7.1.17

Gymnastic Skills and Drills:

1)10 Forward Shoulder Rolls

2) Backward Shoulder Rolls

3)2x10 Arch to Hollow on bar

4)Complete 4 sets without dropping:

3 Kipping pull Ups

2 Kipping C2B

1 Bar Muscle Up

 

BB CYCLING:

1) 15 min to establish a 1rm Snatch.

2) 15 min to establish a 1rm Clean & Jerk.

 

Strength:

Weighted Back Extensions

4x8

Heavy Across

 

Metcon:

For time:

Run 1200 meters

63 Kettlebell swings, 1.5 pood

36 Pull-ups

Run 800 meters

42 Kettlebell swings, 1.5 pood

24 Pull-ups

Run 400 meters

21 Kettlebell swings, 1.5 pood

12 Pull-ups

6.30.17

Gymnastic Skills and Drills:

1)PVC Shoulder Stretch

4x5 Add weight if needed

https://youtu.be/oo6QkhjY4qU

2)3x 10 Sec hold in support then

right into 5 Strict Ring Dips into

another 10 sec Hold

Complete 3 sets

 

BB CYCLING:

Snatch from blocks

(above knee): 2rm – 2×2@90%

 

Strength:

1)Front Squat6x3@85%

2)Reverse Hyper4x20 Heavy

 

Metcon:

15min AMRAP

50 pound dumbbell Push jerk, 5 reps

7 Box jumps, 30 inch box

6.28.17

Gymnastic Skills and Drills:

1)15 Wall Shoulder Stretch

https://youtu.be/CYBWvxwu3-8?t=1m4s

Keep lower back on wall!

2)Accumulate 1:30 min in L-sit on

parralettes w/ 45# and 25# plate

under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

1) Clean from blocks

(just above knee): 2rm – 2×2@90%

2) BTN Jerk from blocks

(drop every rep): 2rm – 2×2 @90%

 

Strength:

Sup BB Row

4x8 Across

 

Metcon:

For 20 minutes:

Run 400 meters

Rest 1:1

6.27.17

Gymnastic Skills and Drills:

1)Hang from Rig

Accumulate 1:30

2)4 x 3 Strict Pull Ups + 5 Ice

Cream Makers

Complete sets without dropping

3) Tabata Arch Holds

 

BB CYCLING:

Snatch: 2rm –

1×1@95%, 1×1@90%

 

Strength:

1a) Bench Press

5x4@85%

90 sec rest

1b)Roman Deadlift

4x8

90 sec rest

 

Metcon:

"Fight Gone Bad!"

1 min Stations

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

Rest

Score is total reps

6.26.17

Gymnastic Skills and Drills:

 

1)10 Thorasic Bridges ( 5 each arm)

5 Sec each arm

https://youtu.be/QjNWHMON6Tc?t=18s

2)Tabata Hollow Holds

 

BB CYCLING:

1) Clean & Jerk: 2rm –

1X1@ 95%, 1X1 @ 90%

2) Jerk from blocks: 5 singles @

@ 100% of max from #1 + 5-10#

 

Strength:

1)Back Squat

5x4@85%

2)Reverse Hyper 4x20

Heavy

 

Metcon:

Five rounds for time of:

15 Thruster (135/95)

Run 400 meters

6.24.17

Gymnastic Skills and Drills:

1)10 Forward Shoulder Rolls

2) Backward Shoulder Rolls

3)2x10 Arch to Hollow on bar

4)Complete 4 sets without dropping:

3 Kipping pull Ups

2 Kipping C2B

1 Bar Muscle Up

 

BB CYCLING:

1) 15 min to establish a 1rm Snatch.

2) 15 min to establish a 1rm Clean & Jerk.

 

Strength:

Weighted Back Extensions

4x8

Heavy Across

 

Metcon:

"Luce"

3 rounds for time

1K Run

10 Muscle-ups

100 Squats