Strength (30-40mins.)
Back Squat 3/70% 3/80% 3+/90%
Bent Over Row 3/70% 3/80% 3+/90%
Gymnastics Training (10-15mins.)
Chin up 6-12-18-12-6
Supine pull up 6-12-18-12-6
CrossFit Training (4-7min)
Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
Jason Khalipa 3:23, Neal Maddox 3:48. Post time to comments
Core Training
Lever Abdominals w/Med Ball 3×10
Plank 3x30sec. w/plate on back
Supine Plank 3x30sec
Oblique Plank 3x 30sec each side
Warmup (10-15mins)
Foam Roll
Chinese Warm-up
-Joint Rotations (Ankle, Knee, Hip, Shoulder, Wrist)
Muscle Activation
-Serratus Press 2×20
-Shoulder External Rotation 2×20 ea.
-Shoulder Internal Rotation 2x20ea.
-Shoulder Posterior w/Retraction 2×20
-Reverse Throw 2×20
-Hand Stand Balance (look at toe to hand) 3x15sec.
-Hand Stand Lean & Pull Away 3x10sec
-Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3×10
Bar Technique (10-15mins.)
-Barskie SD+HHMS+OH Squat 2×10
-Barskie HSP+HPS+DS 3×5
-3 Pos Snatch (Ground/knee/high hang) 3-5x3ea
CrossFit Training (7-15mins.)
For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent
Conditioning (20-30mins.)
8 rounds of:
Run 400 meters
Rest 90 seconds
*Post total time to comments not including 8th rest.
Cool Down (10-15mins.)
-Static Stretching
Bench Press 5/65% 5/75% 5+/85%
Bent Over Row 5/65% 5/75% 5+/85%
CrossFit Training
8 rounds of:
Run 400 meters
Rest 90 seconds
Resistance Training (15-20mins.)
Deadlift 5/65% 5/75% 5+/85%
CrossFit Training (20-25mins.)
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Core Training
Turkish Get Up 3x5ea
KB Windmill+Curl+Press 3x5ea
Bar Technique (20-30mins.)
-Barskie SD+HHMS+OH Squat 1-2×10
-Barskie HSP+HPS+DS 1-2×5
-Barskie Deadlift+HHMC+PP 1-2×10
-Barskie HCP+HPC+DC 1-2×5
-3 Pos Snatch (Ground/knee/high hang) -MTR- 3ea 2x2ea 3x1ea
-3 Pos Clean(Ground/knee/high hang) -MTR- 3ea 2x2ea 3x1ea
-Split snatch 1-1-1-1-1-1-1 reps
Strength Training (15-20mins.)
Press 5/65% 5/75% 5+/85%
Gymnastics Training (15-20mins.)
-Hand Stand Balance (look at toe to hand) 2-3x15sec.
-Hand Stand Lean & Pull Away 2-3x10sec
-Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3-4×8-10
-Hand Stand Push Up 5-10-15-10-5
-Ring Push ups 5-10-15-10-5
-Ring Dips (Fit Up) 5-10-15-10-5
-Ring Bubaca’s & Skin the cat 3-6-9-6-3
Strength (30-40mins.)
Back Squat 5/65% 5/75% 5+/85%
Bent Over Row 5/65% 5/75% 5+/85%
Gymnastics Training (10-15mins.)
Chin up 5-10-15-10-5
Supine pull up 5-10-15-10-5
CrossFit Training (4-7min)
Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar
Josh Everett 3:51, Kim Malz 5:33 (16lb ball). Post time to comments.
Core Training
Lever Abdominals w/Med Ball 3×10
Plank 3x30sec. w/plate on back
Supine Plank 3x30sec
Oblique Plank 3x 30sec each side
Foam Roll
-Bar Warmup
-Deadlift+RDL+BOR+MC+FS+Press-Good Morning 1x5ea.
-Sn. Deadlift-HH Snatch Pull+Hang Muscle Snatch+OH Squat+Zotes Press 1x5ea.
Olympic Lift Training (30-40mins.)
-Power Snatch 2@50%, 3×2@60%
-Power clean + Push jerk 2@50%, 3×2@60%
-Hang Power Snatch 2@50%, 3×2@60%
-Hang Power Clean 2@50%, 3×2@60%
-Snatch 2@60%, 2@70%, 2@75%, 3×2@80%
-Clean 2@60%, 2@70%, 2@75%, 3×2@80%
-Jerk 2@60%, 2@70%, 2@75%, 3×2@80%
Core Training 3×15 wk 1. 3×10 wk 2 x8 wk3
-Full GHD Sit Ups 3×15
-GHD Extensions 3×15
CrossFit Training (20mins)
5k Run
Cool Down (10-15mins.)
-Static Stretch
