Training Block 1

Training Block 2 - Week 3

Got questions about upcoming training? Leave a comment below.


Monday 9/16

Part 1: Met-con

20 min amrap:
40 cal row
30 power snatch 75/55#
20 single arm DB OHS 50# (10 per arm)
10 bench press 185/125#


Part 2: C&J Density

Squat clean and jerk;
8 reps AFAP 135/95#
6 reps AFAP 185/130#
4 reps AFAP 225/155#


Part 3: Pulling, Squatting, & Jumping EMOMs

EMOM 5 min:
3-5 hang squat cleans @60-70% 1rm
+
EMOM 10 min:
Odd- 10 deadlift 225/155#
Even- 30-60 double unders

Additional Sanctional Volume: Rope Running

30 min amrap:
run 1 mile
5 legless rope climbs

Tuesday 9/17

Part 1: ThreEmoms

9 min EMOM:
1- 10 2-arm DB front squat
2- 25 2-arm foot front rack lunge
3- 10 2-arm DB Box Step-overs
+
9 min EMOM
1- 12 DB power Snatch
2- 12 DB Hang Clean and Jerk
3- 8 DB 2-arm Power Clean
+
9 min EMOM
1- 25 foot OH walking lunge
2- 10 DB hang split snatch
3- 10 DB hang clean and split jerk

Part 2: 4 on 8

On the 8 minutes for 4 sets:
14 Burpees to 6" reach
28 wall balls
14 bar facing burpees
14 box jumps 24/20"


Part 3: Core

A1. L-sit; 15 seconds x3-5; rest 45 sec
A2. Inverted hang on bar; 15 seconds x3-5; rest 45 sec
B1. Arch body rock; 45 seconds x2-3; rest as needed
B2. Side plank; 30 seconds x2-3; rest as needed
B3. Hollow hold on GHD; 30 seconds x2-3; rest as needed
B4. Plank to pike with feet on rower seat; 10 reps x2-3; rest as needed

Additional Sanctional Volume: Swim

Flip Turn Progression (note the change in drills)
Accumulate 5 Jump -> flip -> plant
Accumulate 5 Jump -> flip -> push
+
GOLF
2 Sets:
3 x 50 / 1:1 work to rest
*keep track of scores week-to-week to monitor progress
+
Kick Development & Integration
4 x 50 / rest as needed
-25 Streamline Kick (front or back)
-25 Overkick
1 x 100 choice active recovery
...
4 x 50 / rest as needed
-25 Dolphin Kick on back (streamline or hands at sides)
-25 Overkick
1 x 100 choice active recovery
+
Cool-down
8 x 25 / rest as needed - "GUESS TIME"
*before you begin choose a target 25 time (should be a relatively easy target) try to get as close as possible to that time

Wednesday 9/18

Part 1: CTB Repeat Capacity

20 sets of 5 UB CTB for time
* 8 min cap

Part 2: Vertical Pressing Endurance

For time:
30 S2O 115/85#
30 strict hspu
5 min cap
rest 5 min
x2

Part 3: BB/Gym

A1. Front squat; 3 reps x2-3; rest 90 sec
A2. TTB; 30 reps AFAP x2-3; rest 90 sec
A3. HS walk; 100 feet AFAP x2-3; rest as needed to full recovery
*3 min cap for both A2/A3

Additional Sanctional Volume: Gymnastics and Ski

A. Freestanding hs hold tech work 20 min
B. Handstand walk obstacle course tech work 10-20 min
+
2 rounds:
GHD sit ups; 50 reps AFAP
10 min ski erg @easy pace

Friday 9/20

Part 1: Strict MU

A. Strict muscle ups; accumulate 15-25 reps for quality

Part 2: BB strength

A. Squat snatch; accumulate 4-8 singles @80+% 1rm; rest as needed
B. Squat clean and jerk; accumulate 4-8 singles @80+% 1rm; rest as needed
C. Back squat; 3x3; rest as needed

Part 3: Sprint Recovery Row

Row sprint 15 seconds @near max effort
row 45 seconds easy
x15
+
Assault bike 10 min easy cool down

Additional Sanctional Volume: Trail Biking

Outdoor mountain bike tech work 60 min

Saturday 9/21

Part 1: tttTD19

See video on Thursday for tips, strategy, and demo.

Additional Sanctional Volume: Moving Weight

A. Heavy farmers carry; 50 feet x6; rest 90 sec
B. Yoke walk; 50 feet x6; rest 90 sec
C. Sandbag over shoulder; max reps in 30 seconds x5; rest 90 seconds
+
Prowler sprint (no loading)
150 feet AFAP
rest 3 min
x4 sets
+
Heavy sled drag
300 feet grinding continuous pace
rest 3 min
x2


SCALED

Monday 9/16

Part 1: Met-con

12 min amrap:
40 cal row
30 power snatch 75/55#
20 single arm DB OHS 50/35# (10 per arm)
10 bench press 185/125#


Part 2: C&J Density

Squat clean and jerk;
8 reps AFAP 95/65#
6 reps AFAP 135/95#
4 reps AFAP 185/125#


Part 3: Pulling, Squatting, & Jumping EMOMs

EMOM 5 min:
3-5 hang squat cleans @60-70% 1rm
+
EMOM 10 min:
Odd- 10 deadlift 155/105#
Even- 30-60 double unders (10-20 reps of 1-1-2 drill, or same # of singles)

Tuesday 9/17

Part 1: ThreEmoms

3-6 min EMOM:
1- 10 2-arm DB front squat
2- 25 2-arm foot front rack lunge
3- 10 2-arm DB Box Step-overs
+
3-6 min EMOM
1- DB Snatch
2- DB Hang Clean and Jerk
3- DB 2-arm Power Clean
+
3-6 min EMOM
1- DB power cleans
2- DB hang split snatch
3- DB hang clean and split jerk

Part 2: 2 on 8

On the 8 minutes for 2 sets:
14 Burpees to 6" reach
28 wall balls
14 bar facing burpees
14 box jumps 24/20"


Part 3: Core

A1. L-sit; 15 seconds x1-2; rest 45 sec
A2. Inverted hang on bar; 15 seconds x1-2; rest 45 sec
B1. Arch body rock; 45 seconds x1-2; rest as needed
B2. Side plank; 30 seconds x1-2; rest as needed
B3. Hollow hold on GHD; 30 seconds x1-2 rest as needed
B4. Plank to pike with feet on rower seat; 10 reps x1-2; rest as needed

Wednesday 9/18

Part 1: CTB Repeat Capacity

Amrap sets of 3-5 unbroken CTB pull ups in 5 minutes

Part 2: Vertical Pressing Endurance

For time:
30 S2O 115/85#
30 strict hspu
* 5 min cap
** Sub options:
1- strict press @80% 1rm if you don’t have strict hspu
2- Kipping hspu

Part 3: BB/Gym

B1. Front squat; 3, 3; rest 90 sec
B2. 90 seconds max reps TTB x2; rest 90 sec
B3. HS shoulder taps; 20 reps x2; rest as needed to full recovery

Friday 9/20

Part 1: Strict MU Strength

A. False grip passive hangs; amsap x3; rest 60 sec
B1. False grip ring to chest isometric hold; 20 seconds x3; rest as needed
B2. False grip ring rows; amrap unbroken x3; rest as needed
B3. Ring support hold; amsap x3; rest as needed
B4. Parallete deficit push ups; 10 reps AFAP x3; rest as needed

Part 2: BB strength

A. Snatch; accumulate 2-3 singles @80+% 1rm; rest as needed
B. Clean and jerk; accumulate 2-3 singles @80+% 1rm; rest as needed
C. Back squat; 3x3; rest as needed

Part 3: Sprint Recovery Row

Row sprint 15 seconds @near max effort
row 45 seconds easy
x10
+
Assault bike 5 min easy cool down

Saturday 9/21

tttTD19

See video on Thursday for tips, strategy, and demo.