***We are trying something new, and providing midline and mobility homework each week. This is to be performed either at the gym, or at home. It will be listed after the Saturday workout with an explanation.***
MONDAY (REMINDER – 9A and 10A only)
BBG:
15 minutes to find a 3 Position Snatch (Floor, Hang, Power Position – do not drop bar) – then 5X1 @ 80% of all-time max for the complex.
Conditioning:
For time:
6 Muscle-Ups
24 OHS 95/65#
200m KB Farmers Carry 24/16kg (1 KB in each hand)
24 OHS 95/65#
6 Muscle-Ups
TUESDAY
BBG:
4X3 Pause Front Squats (3 count pause in bottom) @ 80% of 3rm FS
Conditioning:
3 Rounds of:
5:00 AMRAP of:
10 Burpees
10 Pull-ups
10 Thrusters 95/65#
1:00 Rest
WEDNESDAY
BBG:
15 minutes for 5×1 @ 80% of 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (should be 80% of all time max for the complex)
Conditioning:
3 rounds of:
1:00 ME Strict HSPU
1:00 ME Power Clean & Push Jerk 155/105#
1:00 ME TTB
1:00 Rest
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:
Spend 10 minutes to Power Clean: 4X2@80%
Spend 10 minutes to Power Jerk from rack: 4X2@80%
Conditioning:
10 Rounds for time:
10 Burpees to a plate AFAP (as fast as possible)
Rest 1:1
SATURDAY
BBG:
15 minutes to find a 1RM Snatch
Conditioning:
15-12-9 of:
Bar Muscle-Ups
Hang Snatch (full squat) 95/65#
MIDLINE & MOBILITY HOMEWORK
For the next two weeks we will follow this template, then change up the movements after.
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.