Important

7:30PM Cold Beer Co!! Try and be there if you are able so we can discuss the program and what is in store.

This is the 4th day in a row so we wanted to touch on a few things. First off, we won't have a conditioning piece today. Second, spend extra time on recovery after the workout. Stay and spend more time rolling out post workout, maybe even go and get Cryo. Today looks different than what you can expect on weeks where we have a normal schedule.

I. Warm-Up

400m Run
10 Face Pulls on Rings (video)
10 Single Leg / Arm KB RDL 53/35#
5 Skin The Cats

IIa. Barbell Strength

Deadlift - 70% x 5 x 5 - #20X2 Tempo 

1. No bounce, stay tight and lightly touch the ground. 
2. Do not use belts for the first part of this cycle while percentages are low.

Clean - 70% x 3 x 5 

1. Dip for the Jerk and hold for 2 seconds on each rep
2. Focus on strong and shallow dip position

IIb. Gymnastic Strength

Every 3 for 15 minutes (5 Sets):
8 Strict Chinups
8 Strict Ring Dips

III. Skillrobic

3 Rounds
20 Calorie Assault Bike (75% effort)
40' HS Walk (2 beams)
Rest 2 Minutes

1. There is a 90 second cap on HS walk
2. 20s HS Hold for every broken set. Performed after completing Skillrobic.

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Important

The Dallas Summer Classic will be going on the entire day Saturday so we will do 5 days in a row this week. Enjoy having Saturday and Sunday off!

If you have free time Saturday we would love your help with the meet. Whether it is loading the bar or being a judge for a session, any help is greatly appreciated. If you are able to help please leave a comment so I can get in contact with you.

I. Warm-Up

2 Rounds
10 Alt. KB Snatch (53/35)
20 Weighted Glute Bridges
30 Sec Hollow Rock

1. Place barbell along the hips and drive up through heels. Video is posted, scroll down!
2. Hold the hollow position if rocking causes too much movement in the hips or shoulders

II. Strength

Pause Front Squat - 60% x 3 x 5 - #23X1 Tempo

Snatch - 70% x 3 x 5

1. Hold overhead for 2 seconds before dropping weight

III. Skillrobic

AMRAP 4
2 Unbroken Bar Muscle-ups

1. Record how many sets you complete
2. Focus on transitioning into the second rep rather than starting a new kip

IV. Conditioning

AMRAP 5
16 Front Rack Walking Lunges 135/95#
24 Chest to Deck Pushups

Rest 3 Minutes

AMRAP 5
16 Front Rack Walking Lunges 95/65#
24 Chest to Deck Pushups

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Important

We are going to meet at 7:30pm Thursday at Cold Beer Co. We will grab some tables outside and discuss the comp program and some upcoming competitions. We will do a write-up on Friday summarizing the various topics we cover for those that can't make it.

I. Warm-Up

2 Rounds
12 Calorie Row
8 Wallballs 30/20# (max height)
4 Broad Jumps (max distance)

1. Row at 60-70% effort. Throw the wallball as high as possible while maintaining rythmic unbroken sets. Broad jumps are performed off of two feet. Land softly and gather yourself each rep.

II. Strength

Push Press - 65% x 5 x 5
TnG From Shoulders

Power Clean - 70% x 3 x 6
TnG No Bounce

1. %'s are off of the full lifts
2. Rest Approx 60-90 Sec Between Sets

III. Skillrobic

Every 90 Seconds for 12 Minutes (8 sets):
1 Rope Climb
8 T2B
4++ Strict HSPU

1. "++" = Add 1 rep each round
2. Scale = Controlled Decent or Box Piked HSPU

IV. Conditioning

4 Rounds
400m Run
10 Box Jumps 24"/20"
Rest 2 Minutes

1. Perform each round as fast as possible

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I. Warm Up

2 Rounds
2 Minutes Assault Bike (55% effort)
10 KB Lat Pull Overs 44/26#
20 Step Duck Walk (with pause)

1. Determine your "55%" RPM and stay in that range for the entire 2 Minutes.

2. The goal for this particular duck walk is to stretch out calves in preparation for back squats and pistols. After each step, pause on your toe to stretch ankle joint.

3. Keep lower back flat on bench during entire set of KB Pull overs. Keep elbows slightly bent at a fixed angle. (no elbow flexion/extension)

II. Strength

Back Squat - 65% x 5 x 5 - No sleeves, weightlifters, or belts.
(Rest exactly 2 minutes)

Snatch Balance + Hip Snatch - 60% x 2+2 x 6
(Rest exactly 2 minutes)

 

III. Skillrobic

EMOM 10
6 C2B
6 Alternating Pistols
ME Double Unders

1. Perform all three movements every minute.

IV. Conditioning

3 Rounds
5 Power Snatches 155/115#
10 Bar Facing Burpees

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