31Oct2017

Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 5 reps @ 2111

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 3 reps @ 2111

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Balance + Overhead Squat) x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch

*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch

Primary Conditioning Session
For time:
40 Wall Ball Shots (30/20 lbs)
30 Chest-to-Bar Pull-Ups
30 Wall Ball Shots
20 Chest-to-Bar Pull-Ups
20 Wall Ball Shots
10 Chest-to-Bar Pull-Ups

Similar to October 17 it’s possible to push and hit it unbroken. HOWEVER don’t let the unbroken mentality slow your transitions. Put your hands on the bar and wall ball even when you feel like you don’t want to, and don’t be scared to make it hurt a little.

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Skills Efficiency Option
Same movements as last week, but added 10 seconds. Your goal is to apply beneficial strategies from last week, and see if you can keep your seconds/rep ratio the same with the additional time.

For max reps:
30 seconds of Ground to Overhead (135/95 lbs)
Rest 30 seconds
30 seconds of Bar Muscle-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 30 seconds

When the running clock reaches 3:00…

Every minute, on the minute, for 6 minutes:
Minute 1 – Ground to Overhead x 30 second max # of reps
Minute 2 – Bar Muscle-Ups x 30 second max # of reps
Minute 3 – Strict Handstand Push-Ups to 4″/2″ Deficit x 30 second max # of reps

Your goal here is to establish rhythm and efficiency. Focus on moving quickly while also controlling your breathing. Be sure to keep diligent records of your results for these, and notes about how you felt.

Strength Accessory Option
A.
Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 3 reps @ 80% of 1-RM

B.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed

C.
Three sets of:
100-Foot Single-Arm Reverse Sled Drag (left)
Rest 30 seconds
100-Foot Single-Arm Reverse Sled Drag (right)
Rest as needed

D.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

Rowing Endurance Option
Three sets for distances of:
12 Minutes of Rowing with Rate Changes
Rest 5 minutes

Row at the following rates for the corresponding minutes:
Minutes 1-4 = 22 s/m
Minutes 5-7 = 24 s/m
Minutes 8-9 = 26 s/m
Minute 10 = 28 s/m
Minutes 11-12 = 26 s/m

Stay diligent on your strokes per minute, but see how much distance you can cover in each set by making each stroke powerful and efficient.

Caroline Essex