Core and Shoulder Stability Cycle
Week 3
3 Sets
10 DB Front Raise
10 KB Windmill
45-60 Sec Weighted Plank Hold
30 Sec Accumulative Hold L Sit Hold
(A)
8 Min Amrap
3 Wall Walks
5 Deadlifts 185/135
7 KBS 53/35
3 Min Rest
(B)
Complete above Rounds and Reps for Time...
(10 Min TC on part B)
P: Mod Wall Walk, 115/85, 35/26
RX: As Prescribed
C: 225/165, 1 Wall Walk + 8 ft Walk out x 3, 70/53
1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Posterior Chain
Half Pigeon
Bench Press (Wk 1)
3 x 5 Working up to 60-70%
3 x 5 @ 60-70%
20 Rounds for Time of...
7 Push Ups
7 TTB
5 Box Jump Overs 24/20
(20 MIN TC)
P: Mod Push Up, Hanging Leg Raise, 16/12"
RX: As Prescribed
C: 4 Strict HSPU, 4 BMU, 4 BJ 30/24"
Complete..
2k Row
-every 500m Complete 10 Burpees over Erg-
1-3 Sets, Holding Each for 1+ Min Ea Side
Pec Stretch
Couch Stretch
Snatch Balance + OHS (Wk 4)
5 Sets Working up to 90-95%
Snatch (Wk 4)
8 x 1 Working up to 90-95%
2 x 1 @ 90-95%
32.22.12
DB Hang Power Snatch 35/25 (tot)
DB OH Lunge (tot)
Then 2 Rope Climbs
*Complete the 32's and 2 Rope Climbs, then the 22's and 2 Rope Climbs...
*Split reps evenly between arms on Snatch and Lunges
(12 Min TC)
P: 20/15, 10 Banded Tarazan Pull Ups (Total)
RX: As Prescribed
C: 60/45
1-3 Sets, Holding Each for 1+ Min Ea Side
Shoulder Stretch
Foam Roll
Front Squat (Wk 3)
5.4.3.2.2. Working up to 80-90%
3 x 2 @ 80-90%
For Time...
60 Front Squats 45/35
25 DU's
10 Alt. Pistols
40 Front Squats 115/75
50 DU's
20 Alt. Pistols
20 Front Squats 135/95
75 DU's
30 Alt. Pistols
[16 Min TC]
P: 45/35-45/35-75/55, SU 1:1, Modified Pistols
RX: As Prescribed
C: 75/55-135/95-165/115, 50-75-100 DU's
2 Rounds
25 GHD Sit Ups
15 Calories Assault Bike
1-3 Sets, Holding Each for 1+ Min Ea Side
Half Pigeon
Adductor Stretch (Frog)
In 15-20 Min, Work up to a Heavy...
1RM Power Clean
*In 10-12 sets, establish a heavy 1rm for the day*
Complete 13 Rounds of...
3 Power Cleans 80% of Todays Max
5 HSPU
10 Russian Plate Twists 35/25 (ea)
*Russian Plate Twist: Sitting, heels off the ground above barbell, tap the bottom of the plate on each side of your hip*
[20 Min TC]
P: 70-80% of Today's Max
RX: As Prescribed
C: 90% of Today's Max, Strict HSPU
1-3 Sets, Holding Each for 1+ Min Ea Side
Couch Stretch
Pec Stretch
In 35 Min, Complete...
Complete...
-Part A-
3000m Row
[Split however you want, while one partner starts rowing the other partner begins with Part B]
-Part B-
(this amrap is happening simultaneously with Part A)
Amrap of...
3 Devils Press 45/30
3 DB Thrusters
4 DB Box Step Overs 20/16" (tot)
4 C2B
*Once row Is complete, split this portion up any way you want together.
P: 25/15
RX: As Prescribed
C: 60/40, 4 BMU
1-3 Sets, Holding Each for 1+ Min Ea Side
Hamstring Stretch
Half Pigeon
Snatch Balance + OHS (Wk 3)
5 Sets Working up to 80-90%
Snatch (Wk 3)
7 x 1 Working up to 80-90%
2 x 1 @ 80-90%
2.4.6.8.10.15.10.8.6.4.2
DL 115/75
Push Jerk
Back Squat
Floor Press
[14 Min TC]
P: 45/35
RX: As Prescribed
C: 135/95
1 Mile Run @ 70-80%
1-3 Sets, Holding Each for 1+ Min Ea Side
Hamstring Stretch
Half Pigeon
12 Min
Min 1 - 6-10 Strict Pull Ups (Weighted)
Min 2 - 5-10 Strict Ring Dips (Weighted)
Min 3 - 5 - 10 Strict HSPU
No kipping allowed even for modifications. Use a band for pull ups and ring dips, work on slow decent phase of HSPU with no press out.
10 Min Partner Sprint Row
EMOM style switching at the top of every minute
*Make sure you know how to quick release from rower.
Right into
15 MIN Ladder
1 Strict Pull UP
2 Push Ups
3 BWS
2 Strict Pull Up
4 Push Ups
6 BWS
3 Strict Pull UP
6 Push Ups
9 BWS
(4.8.12) (5.10.15) (5.12.18) (6.14.21)
P: Mod Pull Up, Mod Push Up
RX: As Prescribed
C: Weighted Vest
1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Posterior Chain
Half Pigeon
Front Squat (Wk 2)
5.4.3.3.3 Working up to 70-80%
3 x 3 @ 70-80%
[A]
8 Min AMRAP of
5.10.15.20.5.10.15.20...
Wall Balls 20/14
DU's x3
KBS 53/35
KB Goblet Lunges (tot) 53/35
-Rest 3 Min-
[B]
9 Min AMRAP of
5.10.15.20.5.10.15.20...
Wall Balls 20/14
DU's x3
KBS 53/35
KB Goblet Lunges (tot) 53/35
P: 14/10, SUx3, 26/18
RX: As Prescribed
C: 30/20, 70/53
ABS
3 Rounds
200 M row sprint
10 V-Ups
60 Sec Plank
1-3 Sets, Holding Each for 1+ Min Ea Side
Pec Stretch
Couch Stretch
Core and Shoulder Stability Cycle
Week 2
3 Sets
20 Banded External Rotation
10 Kneeling SA Arnold Press (Use Rig for Support)
30-60 Second Hollow rocks
30 Sec HS Hold (HS Shoulder Taps)
20 Min AMRAP of...
60 TTB
60 OH Weighted Sit Ups 25/15
60 Weighted Box Step Ups 24/20 - 25/15 (tot)
30 Plyo Plate Squat Power Ups (tot)
*Rest 30 sec btw each station
Plyo Plate Squats - One foot on plate BWS, Jump transition to the other side repeat
P: Hanging Leg Raise, no #, 16", 15/10
RX: As Prescribed
C: 50 TTB + 10 BMU, 35/25
1-3 Sets, Holding Each for 1+ Min Ea Side
Shoulder Stretch
Foam Roll
