Training Block 1 - Phase 2 - Week 8

Got questions about upcoming training? Leave a comment below.


Monday 8/19

Part 1: Strength

A. Front squat @52x1; 4-5x3; rest 3-5 minutes b/w sets
B. Snatch pulls; 1.1.1x3; rest 10 sec/rest 2 min
C. Narrow grip overhead squat 6-8x3; rest 2 min


Part 2: Barbell Cycling and Gymnastics Met-con

For time
30 squat clean 135/95#
20 muscle ups
10 squat clean 225/155#
50 CTB
*18 min cap


Part 3: Shoulder Accessory

D1. Loaded passthroughs; 3 slow controlled reps normal and eagle grip x2-3; rest as needed
D2. Single arm thoracic bridge and reach; 3 slow controlled reps x2-3/side; rest as needed
D3. Elbow on knee DB external rotations; 12-15x2-3/side; rest as needed

Tuesday 8/20

Part 1: Assault Bike/Bench Intervals

Assault bike sprint 30 seconds @max sustainable pace
rest 15 sec
10 bench press AFAP 195/135#
rest 4 min
x4 sets


Part 2: Pacing Intervals

3 sets:
2 min amrap row cals
2 min burpees to 6"" reach
1 min strict hspu
1 min kipping hspu
rest 4 min bw sets


Part 3: Core - DU - HS Walk - Core

For time:
50 ab mat sit ups
100 double unders
100 foot hs walk
100 double unders
50 ab mat sit ups
12 min cap
+
A1. Adductor side plank; 1 min x1-2/side; rest as needed
A2. Sorensen hold; 1 min x1-2; rest as needed
A3. Face down chinese plank; 1 min x1-2; rest as needed

Wednesday 8/21

Part 1: DB Speed EMOM

EMOM 10 min:
1- 10 DB power snatch 50/35# alt’ing
2- 8 Single arm DB OHS L 50#
3- 8 single arm DB OHS R 50#
4- 8 single arm L DB PCJ 50/35#
5- 8 single arm R DB PCJ

Part 2: Thrusters —> Front Squats

5 sets of 20 unbroken thrusters for time 75/55#
10 min cap
Immediately following the 10 min time cap, perform a set of 2 front squats on the 2 minutes for 5 sets.
Note: First 2 warm up sets, last three sets heavy

Part 3: Light Cool Down

20 min easy cyclical work
* Your choice on machine

Friday 8/23

Part 1: Gymnastics

A. Strict muscle ups; accumulate 20 reps
+
90 sec max reps TTB
30 sec rest
90 sec max reps bar muscle ups
30 sec rest
90 sec max reps CTB
30 sec rest
90 sec max reps TTB

Part 2: Single leg + Bounding

B1. Barbell OH walking lunges; 100 feet x2 (95/65#); rest 30 sec
B2. Box jumps; 20 reps x2; rest as needed to recovery
* set 1 forward, set 2 lateral

Part 3: Barbell Strength + Cycling

C. Deadlift; 3x3; rest 2 min
+
EMOM 12 min
1- 6 squat snatch 135/95#
2- 6 Squat clean 185/135#
3- 6 power clean and jerk 135/95#
4- Rest

Saturday 8/24

tttTD15
See YouTube or IG on Thursday for workout details


SCALED

Monday 8/19

Part 1: Strength

A. Front squat @52x1; 4-5x3; rest 3-5 minutes b/w sets
B1. Snatch pulls; 1.1.1x2; rest 2 min
B2. Narrow grip overhead squat 6-8x2; rest 2 min


Part 2: Barbell Cycling and Gymnastics Met-con

For time
30 squat clean 95/65#
15 strict pull ups
15 strict dips
10 squat clean 155/105#
40 pull ups
*18 min cap


Part 3: Shoulder Accessory

D1. Loaded passthroughs; 3 slow controlled reps normal and eagle grip x1-2; rest as needed
D2. Single arm thoracic bridge and reach; 3 slow controlled reps x1-2/side; rest as needed
D3. Elbow on knee DB external rotations; 12-15x1-2/side; rest as needed

Tuesday 8/20

Part 1: Assault Bike/Bench Intervals

Assault bike sprint 30 seconds @max sustainable pace
rest 15 sec
10 bench press AFAP 155/105#
rest 4 min
x4 sets


Part 2: Pacing Intervals

For max reps
2 min amrap row cals
2 min burpees to 6" reach
1 min strict hspu
1 min kipping hspu


Part 3: Core - DU - HS Walk - Core

For time:
50 ab mat sit ups
100 double unders
40 shoulder taps
100 double unders
50 ab mat sit ups
* 12 min cap
+
A1. Adductor side plank; 1 min x1-2/side; rest as needed
A2. Sorensen hold; 1 min x1-2; rest as needed
A3. Face up chinese plank; 1 min x1-2; rest as needed

Wednesday 8/21

Part 1: DB Speed EMOM

EMOM 5 min:
1- 10 DB power snatch 50/35# alt’ing
2- 8 Single arm DB OHS L 50#
3- 8 single arm DB OHS R 50#
4- 8 single arm L DB PCJ 50/35#
5- 8 single arm R DB PCJ

Part 2: Thrusters —> Front Squats

3 sets of 20 unbroken thrusters for time 75/55#
10 min cap
Immediately following the 10 min time cap, perform a set of 2 front squats on the 2 minutes for 5 sets.
Note: First 2 warm up sets, last three sets heavy

Part 3: Light Cool Down

20 min easy cyclical work
* Your choice on machine

Friday 8/23

Part 1: Gymnastics

A1. False grip ring to chest isometric holds; amsap x2; rest as needed
A2. False grip passive hang on ring with turnout; amsap x2; rest as needed
A3. Strict dip; amrap unbroken x2; rest as needed
+
90 sec max reps TTB
30 sec rest
90 sec max reps CTB
30 sec rest
90 sec max reps TTB

Part 2: Single leg + Bounding

B1. Barbell OH walking lunges; 100 feet x2 (75/55#); rest 30 sec
B2. Box jumps; 20 reps; rest as needed to recovery
* First ten reps lateral, second 10 reps face on

Part 3: Barbell Strength + Cycling

C. Deadlift; 3x3; rest 2 min
+
EMOM 8 min
1- 6 squat snatch 95/65#
2- 6 Squat clean 135/95#
3- 6 power clean and jerk 95/65#
4- Rest

Saturday 8/24

tttTD15
See YouTube or IG on Thursday for workout details


ADDITIONAL SANCTIONAL TRAINING

Monday 8/19

Part 4: Swim

Dryland Prep:
Swimmer Flow - 5min
*
+
Mixed Land / Water Warm-up
2 Sets
50y Free Swim (focus on a continuous stroke flow)
10 Reps Plank Position Alt Arm Reach (focus on keeping lower abs engaged, neutral pelvis / flat back, really reaching through scap)
50y Streamline Kick on back (focus on carrying over lower ab tension / bodyline into the kick)
6 Reps Push-up w/ Alt Hand Reach (perform push-up, then reach one arm similar to Plank position arm-reach)
50y Overkick Drill
1min rest b/t sets
+
Efficiency
2 Sets:
4 x 50 / 40sec rest - GOLF
Rest to recovery b/t sets
+
Mixed Upper / Swim
10 DB Push-ups rows 35/20#
150m Swim
10 DB Push-ups rows
100m Swim
10 DB Push-ups rows
50m Swim
+
Swim Conditioning
500m Swim
25 @ strong aerobic
25 @ easy w/ perfect tech
50 @ strong aerobic
50 @ easy w/ perfect tech
75 @ strong aerobic
75 @ easy w/ perfect tech
100 @ strong aerobic
100 @ easy w/ perfect tech

Tuesday 8/20

Part 4: Rope climb/ski erg

12 min amrap:
1 legless rope climb
10/8 cals ski erg
2 rope climbs
50 foot sandbag carry 200/150#


Part 5: True-form/Air Runner Intervals

AR/TF 1 mile @90% effort
rest 3 min
AR/TF 800m @90% effort
rest 90 sec
AR/TF 400m @90% effort
rest 60 sec
AR/TF 200m @90% effort
rest 45 sec
AR/TF 200m @90% effort
rest 30 sec
AR/TF 200m @90% effort
rest 15 sec
AR/TF 200m @90% effort
rest 5-10 min
x2

Wednesday 8/21

Part 4: KB capacity

1 min max reps double KB strict press 35/20#
rest 1 min
2 min max reps double KB snatch 35/20#
rest 1 min
3 min max reps double KB front squat 53/35#
rest 1 min
4 min max reps single arm KB snatch 53/35#
* Note: KB's cannot touch the floor during any of the working intervals

Friday 8/23

Part 4: Trail Running + Load

15 min trail run with weighted vest/ruck
15 min trail run with 50/35# sandbag
15 min trail run

Part 5: Gymnastics

A. TnG pegboard technique work; accumulate 3-5 reps on the pegboard where you climb up and down multiple times; rest as needed
B. HS walk obstacle course tech work 20 min (ramps, stairs, 180 degree turns, pilon turns, parallel bars, etc)
C. Freestanding hspu practice - 10 min
D. GHD sit ups; 50 reps x2; rest as needed bw sets
E. L-sit; accumulate 3 min in as few sets as possible

Saturday 8/24

Part 2: Strength + Strength Endurance

A. Squat snatch gauntlet; begin at 185/135#. Add 10/5# per minute until failure.
B. Squat clean and jerk; With a 10 min window, beginning from an empty barbell, build to a max
C. Front squat; 5x5; rest 2 min (score is cumulative load for the 5 sets)
+
6 min amrap squat snatch 225/155#
* scale: 80-85% 1rm