MONDAY
BBG:
15 minutes for 5X1 Hang Snatch from (just above knee) – work to a heavy but perfect single for the day (preferably no misses).
Conditioning:
3 rounds for time of:
- 20 Wall Balls 20/14 lbs.
- 20 C2B Pull-ups
TUESDAY
BBG:
15 minutes for 5X1 Clean & Jerk from the hang – work to a heavy but perfect single for the day (preferably no misses).
Conditioning:
- 1:30 Nose & Toes HS Hold (Cumulative)
Then, NO REST
5 rounds of:
- 15 Burpee Box-Overs 24/20″
- 15 KB Swings 53/35 lbs.
Then, NO REST
- 1:30 Nose & Toes HS Hold (Cumulative)
**if you have HS Walk, sub the hold for “60′ HS Walk”**
WEDNESDAY
BBG:
3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth)
Conditioning:
4 rounds for total working time of:
- Run 400m
- 15 Ring Dips
- 10 TTB
Rest 2:00
THURSDAY
Rest / Make up Day / Active Rest / Skill Work / Midline & Mobility Homework
MOBILITY IS BACK AT 6:30p and 7p. Come get loose!
**OPTIONAL ACTIVE REST**
- row 2k at comfortable pace
- Jog 1 mile
- Leisurely swim
- Do yard work
- 10 minutes of double under practice
-Shoulder/Hip/Ankle Mobility (see a coach if you need guidance).
With Perfect Form:
- 5×5 empty barbell snatch
- 5×5 empty barbell clean
- 3×3 empty barbell jerk
FRIDAY
BBG:
15 minutes to work to a 5RM Power Snatch
Conditioning:
- 4x400m Run
Rest 2:00 between each
SATURDAY
BBG:
15 minutes to find a 1RM Clean & Jerk
Conditioning:
- 10 Strict HSPU
- 20 Pull-ups
- 30 Burpees
- 60 Double-Unders
- 30 Burpees
- 20 Pull-ups
- 10 Strict HSPU
MIDLINE & MOBILITY HOMEWORK (M&M)
This is the last week we will spend on this specific order of movements for your M&M Homework. Next week you will have some new assignments. If you need to see ANY of the below movements refer to last week’s post (09/01-09/06) AND/OR ask any of our coaches for assistance.
Midline – 3x a week
Accrue 2 mins of a Hollow Rock Hold. This can be performed in small chunks with rest, or straight through. However, the belly button should be pulled in towards the spine and the back must be in contact with the ground at all times. If back comes off the floor, stop time and rest until you can keep it in contact.
This will strengthen your core to protect your back and abs on all lifts. The new found connectivity will also improve all gymnastics movements.
MOBILITY – 3x a Week
2 mins of the Couch Stretch per leg in 1 min increments. This will focus on deep quad and hip tightness. To deepen the stretch, the arms may be raised above the head.