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

6.23.17

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 Squat6x4@80%

2)Reverse Hyper4x20 Heavy

Metcon:

For time:

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

6.21.17

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:

"Johnson"

20 min AMRAP

245 pound Deadlift, 9 reps

8 Muscle-ups

155 pound Squat clean, 9 reps

6.20.17

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

6x3@85%

90 sec rest

1b)Roman Deadlift

4x8

90 sec rest

 

Metcon:

For time:

20 Back Squat (250/165)

40 Toes to bar

60 Kettlebell swings, 2 pood

6.19.17

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

6x4@80%

2)Reverse Hyper 4x20

Heavy

 

Metcon:

30k on Bike

(19 miles)

if you cannot bike then

10k on rower

6.17.17

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:

Goodmornings

4x8

Heavy Across

 

Metcon:

150 Burpees for time

6.16.17

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:

Five rounds for time of:

185 pound barbell Overhead walk, 40 meters

30 Wallball shots, 20 pound ball

95 pound barbells Farmer carry, 40 meters

6.14.17

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:

Barbell Row

4x8 Heavy Across

 

Metcon:

Ten rounds for time of:

10 Pull-ups

10 Dips

10 Sit-ups

10 Squats

6.13.17

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

6x3@85%

90 sec rest

1b)GH Raises

4x8

90 sec rest

 

Metcon:

Five rounds for load and time of:

Deadlift, 5 reps

5 Ring handstand push-ups

6.12.17

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

6x3@85%

2)Reverse Hyper 4x20

Heavy

 

Metcon:

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

6.10.17

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:

Goodmornings

4x8

Heavy Across

 

Metcon:

Five rounds for time of:

40 Double-unders

30 Box jumps (24/20)

20 Kettlebell swings (53/35)

6.9.17

Gymnastic Skills and Drills:

1)PVC Straight Arm Should Stretch

10x5 sec hold in bottom

switch to Supinated

10x5sec hold in bottom

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 Squat5x4@80%

2)Reverse Hyper4x20 Heavy

 

Metcon:

Three rounds for time of:

50 pound dumbbell Thruster, 15 reps

30 GHD situps