Anthony & Danielle 150429

Weakness Warm-up (10)

10 Min Clock

Buy-In: 

10 Strict Manmakers

DU Flight Simulator (10/2)

In Between Flights 6-8 Dual Ring Rows with Vest

Strength (10)

Back Squat

1 x 5 @ 160

1 x 3 @ 185

1 x 1 @ 215

Strength (15)

Every three minutes, for 15 minutes (5 sets)

3 Back Squat @ 220 / 5 Back Squat (Challenging)

Conditioning (15)

3 Sets For Time:

Ground to Overhead

6 Burpee Box Jumps

12 Wall Balls (30)/12 KBS (30)

36 Double Unders/100 SUs

Rest 3 Minutes

Kit

Weakness Warm-up (10)

Run 2 Laps

... 

Skill (12)
Running Drills
Lean
Figure Four Pull
Pistol

Strength (12)

Box Squat 
5 x 5 Challenging

Conditioning (30)

Every 10 Minutes For 30 Minutes

10 Renegade Rows

10 Calorie Row 

20 Russian Swings

200 Meter Run

Anthony & Danielle 140427

Weakness Warm-up (10)

Row 65/45 Calories (At conversational pace)

... 

Strength (12)

Every four minutes, for 12 minutes (3 sets):

3 - 4 Weighted Dips On Stand/6-8 Seated Dumbell Press

At the top of the next minute…

30" Max Stand Dips/30 " Max Wall Balls

At the top of the next minute…

20 Walking Lunges with Overhead KB/Plate Carry (25/15 lbs)

Conditioning (30)

Every 10 Minutes For 30 Minutes

20 TTB/10 Renegade Rows

20/10 Calorie Row 

20 KBS (70)/ 20 Russian Swings (30)

200 Meter Run

Anthony & Danielle 150427

Weakness Warm-up (10)
Row 65/45 Calories (At conversational pace)
...

Strength (15)
Every 3 Minutes For 15 Minutes
A: 7, 10, 7, 7, 10
D: 2, 3, 2, 2, 3

In Between Sets 10 GHD Back Extensions (Opt. Plate)

Conditioning (15)

4 x 15/10 Cals Rest 30" (5)

Rest Exactly 4 Minutes

3 x 15/10 Cals Rest 30" (4)

Gymnastics (15)

Every 90" For 12 Min
3 Deficit HSPU/6 Push-ups & 9 Air Squats 

Kit 150426

Weakness Warmup (10)
Row 35 Calories (At conversational pace)

...  

Running Drills ()

Ladder

Basic Figure 4 Pose Drills

Strength (25)

Evaluate Pull-up

Negatives (with band)

2 - 5 - 3 - 3 - 5

2 x 2 L & R Reverse Lunges (30") Hold

2 x 10 Scaled Ring Rows

Conditioning (15)

4 Rounds

5 Burpees

10 Abmatt Sit-ups

Reverse Lunges 

Antony & Tim 150423

Weakness Warmup (10)
Row 75 Calories (At conversational pace)

...  

Strength (20)

5 Sets of:

1 Hang Clean + 1 Power Clean + 1 Strict Press + 2 Push Press

Conditioning (15)

"Headache"

15 Min AMRAP

4 Power Cleans 125

4 Strict Pull-ups

12 Wall Balls

Julio - MU Day 1

1.  Video Analysis of 1 Attempt (3)

1. Review Good Proper Pull-ups (7)
• Pull-Up
• Lower Chest to Bar
• Belly-Button/Hip to Bar

1. Review Ring Work (7)
• Ring Pull-Up
• Chest to Rings
• Hip to Rings

1. Living in the Middle (8)
• Kipping Ring Row Progression
• Establishng MU First Pull

1. Living in the Middle of a MU (8)
• Hip to Rings (Set Rings Above Hip)

GENERAL

Midline To Extremity (Neutral Wrist, No-False Grip)

Finishing w/ Global Extension

External Rotation, Positional Strength (Shoulder Blade Back and Down)

On the Shelf Concept and (Locking in For Maximum Access)

Common Faults Wrist Kink and Pulling With Arms

Snap Back (Elbows Behind Back)

POP

1. Straight Legs

2. Straight Legs

3. Hip+Row

Anthony & Tim

Ha...

Warmup (10)
2 Laps

Back Exts & GHD Situps

Strength (10)

9 Min EMOM

Min 1:  10 Heavy DB Rows L

Min 2:  10 Heavy DB Rows R

Min 3:  15 Inverted Dual Ring Rows

...  

Strength (10)

1 x 5 Deadlifts @ 200

Conditioning (20)

3 Sets of

Run 3 Laps (A.D. 30 Cals)

15 Burpees

30 Swings

Rest 4 Minutes In Between

Anthony 150421

Warmup
2 Laps

Back Exts & GHD Situps

Strength (10)

2 Rounds

30" Pistols L

Rest 30"

30" Stand Dips w/Vest

Rest 30"

30"  Pistols R

Rest 30"

30" Max Push-ups

Rest 30"

Primer (5)

FS 3 x 5 @ 65%

Conditioning (20)

5 x 2 Min AMRAP

10 FS @ 115

5 Burpees

Row Max Cals In Time Remaining

Rest 2"

Anthony 150420

Ant, You Better Get Your PRs in because I Think Harper is Coming For Ya...

Warmup
Muscle Up Progression Drills

Back Exts & GHD Situps

Skill (10)

10 Min EMOM

1 Muscle Up

Technique I (15)

5 Sets of 

Halting Snatch Deadlift + High Hang Snatch + Snatch

Technique II (16)

Every 2 Minutes for 16 Minutes

Sets 1 - 2 100 - 110

Sets 3 - 4 130 - 135

Sets 5 - 6 150 - 155

Sets 7 - 8 165 - 175

Conditioning (10)

10 Minute EMOM

8 TTB, 12 DUs

Anthony 150412

WARM-UP:

Jerk on a box: Prep the Hip, Toe in. Torso Upright

Peanut The Torso

A Y-T-W

2 x 30 HS Hold against Wall

PART 1: 

Warm-up:  10 Min Clock

Press & Split (Stability Drill) 3 X 5

Imbalance, Control Underneath the Jerk. Fast Dynamic.

GET THE WEIGHT OFF OF THE FRONT LEG so you can struggle with heavy weight.

 

Push & Slide (Recovery Drill) 3 X 3

PUSH UP TO INITIATE RECOVERY, THEN SLIDE

3 part slide

PART 2:  

Improving Your Jerk:  10 Min Clock 

Behind the Neck Jerk (Prep for Heavy Loads) x 10

Behind the neck push press -> Note where you end up overhead

Should be able to do 5 - 10% more weight

Get used to heavier loads overhead

If it doesn't feel like you have a better position overhead, it probably means you are forward

DRIVE THE BAR OVER THE BASE OF YOUR NECK

Lock-Out + Recovery (Out of Racks)  DEMO ONLY

Bar at center of forehead

Foot position where you know they are supposed to be.

LOCK IN, EXTEND, AND RECOVER

3 STEP RECOVERY

Start lighter than normal jerk and eventually you should be able to do more.

PART 3:  

Every 90" For 21 Min

Clean & Jerk OR Simply Jerk

Anthony

Warmup
Track Drills

Foam Roll Super Friend

Lax Ball Feet

Singles & Runners Shoulders

Alternating Leg Pulls

Core

3 Rounds

45"L-Sit

7 OHS

15" HS Hold

Strength (20)

Snatch Technique

Conditioning I (25)

8 x 1 In & Outs

Anthony & Tim

Warmup
3 Single Leg Toe Touches L & R (Hold 4 - 6")

3 KB Waiter Press L & R

9 Band Pull-Aparts

Strength (20)

Alternating:

Bench Press
1 x 10 @ 120

1 x 8 @ 125

1 x 8 @ 135

1 x 8 @ 145

Pull-ups

7, 10 , 7, 7, Max/Min 10 (Squeeze Peanut)

Primer (3)

DU Flight Simulator

5 Singles, 5 DUs, 

5 Singles, 5 DUs, 5 Singles, 5 DUs

5 Singles, 5 DUs, 5 Singles, 5 DUs, 5 Singles, 5 DUs

...

Conditioning I (25)

Every 5 Minutes For 20 Minutes

Row 400m

25 Wall Balls

15 DUs

Alt.

Row 400m

30 Wall Balls

20 DUs

Tim 150403

Warmup
Bench Press Primer

3 Rounds

10 Light Wall Balls

3 Stand Dips Fell Depth


Skill (10)

Bench Press
1 x 10 @ 126

1 x 8 @ 150

1 x 6 @ 160

1 x 4 @ 170

In Between Sets 60 Second Chinese Plank (Face-Up/Face Down)

Conditioning I (25)

Full Tabata

Goblet Squat

1' Rest

Pull-Ups

1' Rest

KBS 53

1' Rest

Knee Tucks

Anthony 150402

Warmup (10)
 1 Min Lax Hamstring L & R
Then,

 2 Rounds

10 Good Mornings Against Wall

100 Singles

10 GHD Back Extensions


Strength (20)
Front Squat

1 - 1 - 1 - 1 - 1 

Upright Row

1 x 5 70

3 x 5 90


Conditioning (15)"
Pain Cave"

27 - 21 - 15 - 9

Cals Row

Thrusters (65)

 

Stretch (10)

 

 

Anthony 150401

Warmup
Bench Press Primer

3 Rounds

10 Light Wall Balls

3 Stand Dips Fell Depth


Skill (10)

Bench Press
1 x 10 @ 126

1 x 8 @ 150

1 x 6 @ 160

1 x 4 @ 170

In Between Sets 60 Second Chinese Plank (Face-Up/Face Down)

Conditioning I (25)

Full Tabata

TTB

1' Rest

OHS w/Barbell

1' Rest

KBS 53