MONDAY
BBG:
15 minutes to 5×1 Hang Snatch — heaviest possible with perfect form
Conditioning:
10 Minute AMRAP of:
15 Strict or Kipping HSPU
30 BB Weighted Split Jumps (65/45#)
TUESDAY
BBG:
15 minutes to 5×1 Hang Clean & Jerk (just above knee) — as perfect as possible
Conditioning:
4 Rounds for total time:
Run 400m
15 KBS 24/16kg
*rest 1:00 between rounds*
WEDNESDAY
BBG:
3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom)
Conditioning:
2 rounds for rounds and time of:
4:00 AMRAP of-
“Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
800m Run
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 Power Clean & Push Jerk: 4X5 – work to a 5RM
Conditioning:
3 rounds for time of:
50 Double-Unders
21 Thrusters 75/55#
7 Muscle-Ups
SATURDAY
BBG:
15 minutes to find a 1RM Snatch
Conditioning:
4 rounds of:
3 Rope Climbs 15′
12 Ring Dips
20 Calories Row
Rest 1:1
MIDLINE & MOBILITY EXTRA CREDIT (M&M)
We have fresh mobility and midline for you this week. We’ll follow this progression for the next two weeks. This is programmed to be something you can do at home or at the gym before or after the WOD.
Midline – 3x a week
Accrue 2 mins of a Hollow Rock Plank. Ideally this in performed in :30 to 1:00 chunks.
Belly button should be pulled into the spine, with hands out in front of the body. Head and neck should be relaxed.
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 Thoracic Spine (Upper Back) Stretch. Option 1 keeps the knees under the torso and is the lesser of the two stretches. Option 2 moves the knees behind the hips and deepens it exponentially.
The hands may also be widened to ensure the stretch is felt. Relax the head and neck so it falls between the shoulders to stretch the upper back.
This can be performed on a box, a bench, a bed, a barbell on the rack, or any elevated surface.
Quite often tight wrists from low elbows on the clean are related to a tight upper back. Let’s get loose.