1a. front squats (heavy day)

55%/5 - 62.5%/5 - 75%/5 - 87.5% - 100%/5

1b. Press

55%/5 - 62.5%/5 - 75%/5 x 3 sets

1c. Deadlift

55%/5 - 62.5%/5 - 75%/5 - 87.5%/5 - 102.5%/3

1d. 1 Rope Ascent, 15 foot. arms only x 5 sets

2a. 25pound, weighted sit-ups 20 x 5

2b. barbell windmills 10right/10left x 5

later...

Rowed 18oo meters with a trainee. averaged a sub 2minute 500 meter pace.

Some more deadlifts bitches !

Session #1

1a. Deadlift (Light day)
50%/5 - 62.5%/5 - 75%/5 x 3 sets

2b. Press (Heavy Day)
50%/5 - 62.5%/5 - 75%/5 - 87.5%/5 - 100%/5

3c. Front Squats from rack supports (Moderate Day)
50%/5 - 62.5%/5 - 75%/5 - 87.5%/5 - 102.5%/3

all done in under 40 minutes.

2A. Reverse Hypers 10 x 5 sets

2B. 10kilo Weighted Sit-ups 10 x 5 sets


Session #2

5 Rounds of the following ladder.

1-3-5

a. Ring Pull-ups, strict

b. Ring Dips, strict with a turn out at the top

metcon day

Morning kick start

10 minutes as many reps as possible.

110 pound sandbag power cleans

44 reps

Afternoon session:

10 Rounds of:

with 2 minute centers

60 kilo, Thrusters, 3 reps

6 pull-ups

9 Box Jumps, 30 inch

Stretch

a. pike stretch 15seconds x 3

b. middle split 15 seconds x 3

c. side split 15 seconds right/ 15 seconds left x 3

Running technique practice later on.

run 800 meters, run 400 meters, run 200 meters

rest as needed.

Finisher

A. straight legs strict toes to bar 10 x 5

B. push-ups 15 x 5

Day"s Workouts

Morning Lifting Seans

1A. Deadlift

50%/5 - 62.5%/5/ - 75%/5 - 87.5%/5 - 100%/5

1B. Press

50%/5 - 62.5%/5 - 75%/5 - 87.5%/5- 102.5%/3

1C. Rack Supports Front Squat

50%/5 - 62.5%/5 - 75%/5 x 3 sets

Did all those sets in about 30 minutes.

Evening Gymnastics Seans

A. V-sups 20 x 5

B. Crab hand walks x 20 x 5

C. Crab straight leg kicks ( flares progression) x 10 x 5

Gymnastics Practice

Gymnastics Practice

1A. Back Lever- Half Lay 6 seconds x 3

1B. Arms Only Rope Climb 1 Ascent, 15 ft x 3

2A. L-Sit, max hold x 3

2B. Natural Leg Curls x 5 x 3

5 x 5

A. Back Squat- Light Day

85kg (5-5-5-5-5)


B. Push Press- Heavy Day

80kg (3-4-4-4-3)

C. HealthLift- Moderate Day

120kg (5-5-5-5-5)

5 Rounds

20 V-ups, 1 minute rest

stretch during rest periods

Gymnastic Practice

1A. Front Lever Tuck, 6 seconds x 4

1B. 15lb, Dumbbell Plache Throughs x 5 x 4

2A. Planche Tuck Hold x 6s x 4

2B. Hanging Leg Lifts Circular x 2R/2L x 4

Sprint Interval Training

1. Power Wheel Craw Max Distance x 3
39 yds - 61 yds (PR) - 37 yds

2. Max Pull-ups Kipping x 3
30 - 18 - 23

3. 5 x 100 meter Sprint, 1 minute rests

4. 10 x 55 yard Sprint, 1 minute centers

Oly. Lifting Sesh Inna Da Yard

Gymnastics:

BL Tuck x 6s x 4
Bulgarian Rows x 5 x 4

Ring L-Sit max x 4
RLLs x 5 x 4

5x5

A. Back Squat- Heavy Day

230 lb (5-5-5-5-5)

B. Push Press- Moderate Day

165 (5-5-5-5-5)

C. HealthLift- Light Day

220 (5-5-5-5-5)

Gymnastics Practice , Later in the day

1a. FL Hold x 6s x 4

1b. Ring Dips x 5 x 4

2a. Planche Hold 45 degrees on bar x 4

2b. HLL- Circular, 2R/2L x 4

"The Chief"

1. 3 Rounds of "Chief" ( check video for description. )

2. Gymnastics Practice

Ia. Back Lever Hold x 4
Ib. 1 Arm Assisted Pull-up x 3 x 4

IIa. L-Sit max hold x 4
IIb. Skin the Cat Pull out to inverted hang x 3 x 4

Lifting Inna Da Yard 2

Muscle Snatch, 1 RM

Mid Hang Snatch 2 x 4

Mid Hang Clean + Push Jerk 2 x 4

100 Sledge Hammers

Gymnastics Practice

1a. Front Lever Hold ( With band assist)

1b. Ring Push-ups 5

2a. Planche Hold ( Band Assist)

2b. Ab Wheel Rollout 3

5 x 5

a. Back Squat
215lb x 5 x 5

b. Push Press
145lb x 5 x 5

c. Deadlift
285lb x 5 x 5

~35 minutes

track day

6 x 200 meter sprint

8 x 40 yard dash

handstand walk practice 10 minutes/ 40 yards

Oly Day Singles

Snatch 1rm

185 pound ( x-x-x)

Clean and Jerk 1 rm

205 pound - 215 pound (x)

Front Squat 1 rm

205 pound - 225 pound - 240 (x)

Box Jumps 3 x 5

toes to bar 3 x 10

neck work

Gymnastics

Front Lever Hold - single bar dips

Planche Hold tuck - front lever pull half tuck

5 x 5

a. back Squat

175 pound

b. Push Press

165 pound

c. Healthlift

255 pound

Barbara

Back Lever Hold - front lever rows

L-sit - Pass Throughs


Barbara

1. 3:56

2. 3:55

3. 4:10

3 minute rests

This one was did at Miami Beach on vacation.

Oly day

Clean and Jerk 3 x 3

80kg (2-2-2)

Snatch pull 3 x 3

90kg

Over head suqat 3 x3

85kg

Front Squat 2 x 3

102.5kg (2) - 100kg (1- 0 )