Wednesday, 5/22/13

Warm-Up:
2x
10 PVC Dislocates
10 Spider Lunges
10 Superman
5 Arms Only Inch Worm
30sec Samson Stretch/side (knee down)

Pre/Re-Hab:
Twice through per side
10 Internal X-Body Rotations
10 External X-Body Rotations
5 Internal Scap-Touch Rotations
5 External Reverse-Pitching Rotations

Strength:
Strict Press 5-5-3-3-2-2

Met-Con:
5 rounds for time of
10 Push Press* + 10 T2B
 * M=135/115/95/75; W=113/93/73/53

Tuesday, 5/21/13

Warm-Up:
2 x 6 Squat-to-BootStrapper, 6 Bird Dog Push-Ups, 6 Single Leg Floor Touch/leg, 6 Reverse Hand Push-Ups on the wall; then,
30sec/side Band Resisted Lat/Tri Stretch

Prep Sets:
3 x 1 Hang Power Hi-Pull + 1 Hang Power Clean + 1 Hang Squat Clean
(1st set = bar, 2nd & 3rd set = light weight, no more than 50% of max)

Work Sets:
1 x 3 Clean (triple, @ 60%);
2 x 2 Clean (doubles, @70%); and,
4 x 1 Clean (singles, @ 75-85%)

Met-Con:
15-12-9 Front Squats (M=155/W=113)* and 30-24-18 Spider Planks
* Bar cleaned from the floor; scale weight to M=125 or 95, W=93 or 73)

Monday 5/20/13

Warm-Up:
3 x 12 spider lunges, 3 Four Count Dive Bomber Push-Ups*, 12 scorpions, and 3 plank to squat

*start in Dive Bomber position; reach Lf foot under body to Rt hand and then back, then Rt foot to Lf hand and back; reach Rt hand back to Lf foot, then Lf hand back to Rt foot; finish w/ a traditional dive bomber push-up.

Skill: TGU
1 x unweighted/side;
then,
3 x 10 alt. reps (5/side)

Met-Con:
2 min single skips, right into:

12 Min AMRAP of
30 DU*
10 Pull-Ups**
 * scale to 60 single skips & 20 mtn climbers
 **scale to 5 band assisted pull-ups or 10 ring rows

Rest 2 minutes

6 min AMRAP of
15 ab-mat sit-ups
5 HR push-ups

Sunday, 5/19/13

Warm-Up:
2 times through of
10 Wrist Circles/direction
10 Arm Circles/direction
10 Pause Squats
10 Supine Scorpions
5 PVC Dislocates
5 PVC OHS-to-Sotts Press

Basics Group

Prep Sets:
4 x 1 Hang Snatch Extension + 1 Hang Snatch Hi-Pull + 1 Hang Power Snatch + 3 OHS
 - first set with just the bar
Work Sets:
8 x 1 Hang Snatch (sub max effort, may power snatch or pull into the squat)

Intermediate/Advanced Groups

Prep Sets:
2 x 1 Hang Power Snatch Hi-Pull + 1 Hang Power Snatch + 1 Snatch Balance
 - first set with light weight, second with moderate weight
Work Sets:
2 x 2 Snatch @ 50-60% of max (touch-n-go doubles); then,
5 x 1 Snatch @ 70-85%

Met-Con Prep:
Back Squats Warm-Up - first number is weight to be used in Metcon, following numbers are the warm-up sets.
a) 275lbs (5x135, 5x185, 3x225, 3x255)
b) 225lbs (5x135, 5x165, 3x185, 3x205)
c) 185lbs (5x115, 5x135, 3x155, 3x165)
d) 135lbs (5x75, 5x95, 3x105, 3x125)
e) 93lbs (5x53, 5x73, 3x83)
f) 63lbd (5x43, 5x53, 3x58)

Met-Con: Salty Special (previously known as the "Salty Birthday Beatdown")
3 x 2 min Max Rep Back Squat, 2 min Max Meter Cal Row, 2 min Max Burpees, & 2 min REST-  Back squats @ 275, 225, 185, 135, 93, or 63 pounds

Saturday, 5/18/13

Warm-Up:
3 x 3 Inch Worm In Place, 12 Spider Lunge, 12 Rolling Split Straddles,

Explosive Strength:
12 x 3 reps Sumo DL Speed Pulls
- 10-12 min to work up to ~50-60% of max DL before beginning working sets
- groups rotate through (NFT, but getting on the bar ASAP)

Met-Con:
1k run;
60 Swings + 30 Pull-Ups per person, broken up as desired;
500m run

Friday 5/17/13

Warm-Up:
3 x 5 Dolphin Push-Ups + 10 Pause Squats; then,
2 x 1 Wall Walks + 10 Alt-Supermans
2 x 10-20 HS shoulder touches /OR/ 2 Ninety-Degree Handstands + 10 windshield wipers

Met-Con Prep:
5-7 minutes for Push Press warm-up, up to 75% of max

Met-Con:
10 Rounds, Every Other Minute on the Minute, of
3 Push press (~75% 1RM),
3 Jump Squats for max height (land light!), and,
5 DB Russian Twists/side

Thursday, 5/16/13

Warm-Up:
3 x 20 Jumping Jacks, 5 PVC Pass Thru/Dislocate, 10 PVC OHS+Sotts Press

Prep Sets:
3 x 2 Hang Snatch Hi-Pull + 2 Hang Power Snatch + 1 Pause OHS (1-one-thousand count at the bottom)
- 1st set = bar only; 2nd & 3rd sets, add light weight as desired

Work Sets:
6 x 2 Hang Power Snatch + 3 OHS
- work up to no more than 75% of ME Snatch

Met-Con:
7 min AMRAP of
5 DB Cleans,
10 Spider Planks, and
20 Mtn Climbers

Wednesday, 5/15/13

Warm-Up:
H2W Inchworm; then,
2min Resistance Band Shoulder Stretch
H2W Walking Lunge & Twist
2min/side Death Stretch (:30/:30 quad/flexor emphasis)
20 Scorpions
20 Supine Scorpions
1min/side Hip Crossover
2x10 light KB halos each direction

Met-Con:
3 Rounds of 3 minutes work + 1 minute rest station

Station 1 = Row
Round 1) 20-24 SPM
Round 2) 24-26 SPM
Round 3) Row 500 M for time, slow cooldown strokes in remainder of time

Station 2 = Jump Rope
Round 1) Single skips or max sets of 10 unbroken Double Unders
Round 2) Single skips, skip/DU attempts, or max sets of 20 unbroken Double Unders
Round 3) Single skips, skip/DU attempts, or work to get max unbroken DU.

Station 3 = Unilateral Leg Strength
Round 1) light-moderate weight Single Leg Floor Touch
Round 2) light-moderate weight Single Leg DL
Round 3) leight-moderate weight Bulgarian Split Squat