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Openers

E2MOM for 10 minutes super-sets of:

KB/DB Floor Press x 10
(lat engagement and internal torque on the push)

Supinated-grip Barbell Row x 5 reps (pull to below your belly button)

Build up in weight…that fifth set should be challenging

Strength / Skill

Pull-up Progressions (Remember that the idea here is to always strive to better your performance from the previous week)

Level 1
*5×5 Self-assisted pull-ups
>Easy: https://www.youtube.com/watch?time_continue=15&v=MjSbLLOldCQ
>Harder: https://www.youtube.com/watch?v=1g3QTyIEerM
>Hardest: https://www.youtube.com/watch?v=1g0-s4dtN8I
*3×8-12 Bicep Curls with DB/KB/barbell…very slow on the eccentric

Level 2
*Tabata kipping pull ups.
Try to get more reps each week. When starting out you may not be strong enough to do even one pull up in the later rounds. Thats OK. It will improve.
*Bicep curls 3×10-12.
Accumulate 20 hollow rocks between sets. Add 5/week until you go to level 3.

Level 3
*3 sets max strict pull ups. Rest 2 minutes between sets
*Bicep curls 3×10-12.
Accumulate 20 hollow rocks between sets. Add 5/week until you go to level 3.

Level 4
*3×5 weighted strict pull-up.
Rest 3 minutes between sets. Go up 2.5 or 5lb a week.
*Butterfly pull-up practice if you still need to work on it or if you want to develop it.

Level 4+
*5 minutes of negative practice. This is done by starting on top of the rings – lowering down to the bottom of a dip – transitioning (with false grip) into the top of a ring pull up – and then lowering all the way down till your arms are straight. The goal is to move as slowly as you can in the transitional phase.
* 3×5 muscle-up transitions from toes on box behind you

Work Capacity

Conditioning Intervals

1 minute intervals, 3 rounds for max reps of:

Double Unders
Power Snatches (40/30kg)
Box Jumps / step down (24/20″)
Thrusters (40/30kg)
Russian KB Swings (24/16kg)
Rest 1 minute

Finishers

TYQ Banded Tricep push downs x 100  reps

TYQ Banded Face-pulls x 100  reps

TYQ Banded bicep curls x 100 reps

(light, fast and unbroken for as long as possible)

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Morning: Weightlifting Club


Evening: Olympic Weightlifting Fundamentals

*Barbell cycling beginning with
(a) Burgener Warm-up and
(b) Skills transfer exercises then
(c) Burgener barbell cycling

1.  2 position snatch: mid thigh x 1, floor x 1…..x 5 sets
2.  Snatch balance: 2, 1, 1, 1, 1, no misses but need speed and drive under bar!!
3. Roman chair sit ups on glute ham bench: go to parallel….hold at that position for 2 sec,  then all the way up.  3×10.

 

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Openers

(A) Jefferson Opener

1 min on, 1 min off for 2 rounds

Remember, you may not even need weight to do these…in fact warm up without weight before doing the actual opener.

Strength / Skill

Sumo Deadlift Clinic

1. Emphasis on stance (https://www.youtube.com/watch?v=To0BlFidB0o)

2. Setup, perpendicular shins and shoulder position
(https://www.youtube.com/watch?v=ggWZZO40xfU)

Build up to a heavy single…

IF you cannot pull in ET off the floor then start higher.

Work Capacity

Partner Conditioning

“Dreadbot”

For time:

40 Goblet Squats
60 KB Swings
60 SDHP
60 KB Swings
40 Goblet Squats

Weight is a 24/16kg KB

Every 2 minutes each team stops and completes 20 squat jumps (10 each). Partition reps as desired, but only one person working at a time, including the squat jumps.

Finishers

TYQ Myotatic Crunch or Evil Wheel for 2 sets

and

TYQ Plank Pike-up on the Concept2 rower or using rings for 2 sets.

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Openers

A) Bent-Over Row Opener

1 min on, 1 min off for 2 rounds

Do these with a plate. If is all about IT so:
1. Think bottom of the hinge
2. External Obliques firing
3. Inside hamstring firing


4. Grab the edge of the plate and squeeze your pecs with your elbows pointing outwards
5. Pull the plate to your chest slowly and lower it slowly while maintaining all of the above

(B) Z-Press Opener
1 min on, 1 min off for 2 rounds

Do these with a plate…same story. You are pressing to where you mobility allows you…do not go directly overhead as you cannot maintain IT there.

Strength / Skill

Pull-up Progressions (Remember that the idea here is to always strive to better your performance from the previous week)

Level 1
*3 sets of  8-12 banded pull-ups.
If you go over 12 move to a band with less resistance. If banded pull-ups are too difficult you can do self-assisted pull-ups until you are capable to progressing to the band
*Accumulate 25 ring rows.
Move up 3-5 reps a week until you move to level 2.
If you can string together more than 10 in row make the movement more difficult by being more parallel with the floor.
*Accumulate 25 banded face-pulls. Move up 3-5 reps a week until you move to level 2.

Level 2
*EMOM 1-3 strict pull-ups for 5 Min.
Every week either try to get more consecutive pull ups or add a minute.
Do not go over 10 minutes. Goal is to do more each week.
*Tabata kipping rocks
(4 minutes, 20 sec work, 10 seconds rest). Try to stay consistent within rounds.
*Accumulate 20 hollow rocks.
Add 5/week until you go to level 3. Do a max set of strict pull ups before and after hollow rocks

Level 3
*EMOM 3-8 strict pull-ups for 5 Min.
Every week either try to get more consecutive pull-ups or add a minute.
Do not go over 8 minutes
*20 kipping  pull-ups as fast as possible and in the least amount of sets.
Go up 5/week but do not exceed 40. If you hit 40 while still in level 3 try to beat time each week.

Level 4
*EMOM for 4 minutes. 20 seconds of unbroken kipping/butterfly pull-ups.
If you drop off the bar in the 20 second period do not jump up till the next minute. Go up 1 minute a week until you get to 6 minutes.

Level 4+
*10 minutes of jumping muscle-up practice with farthest reach you can manage.
*20-30 reps of proximal ring wrist rotations with as little leg assistance as possible. If you are able do on 1 leg.

Work Capacity

3 rounds for time of:
20 Box Jumps (30/24″)
Row 400 m
Run 800 m

Not necessarily in that order for everyone.

 

Finishers

EMOM 5 min:
5 reps of both exercises on the minute
Rear Delt Raises
Use dumbbells, go heavy and create external torque through your whole body.
Biceps Curl
The idea is to get the long head (outside head) of the biceps to do the work so create external torque. Your chest should not be engaged. You may use dumbells, kettlebells (best) or a barbell.

100% explosion on each rep

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Openers

Double Under Clinic

Strength / Skill

N/A

Work Capacity

“Sunday is for Conditioning! 4.0”

8 rounds of 20 seconds work/10 seconds rest:
1. Ring rows
2. Dumbbell Goblet Squats
3. Double Unders

Rest 2 minutes

8 rounds of 20 seconds work/10 seconds rest:
1. DB/KB Push Press
2. Active Bar Hang (Advanced: L or Tuck hang)
3. DB/KB Sit ups (Hold at chest, light to moderate weight)

Rest 2 minutes

3 minute AMRAP:
Wall Balls (20/14lbs)

Rest 2 minutes

2 minute AMRAP:
Wall Balls (20/14lbs)

Finishers

N/A

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Openers

(A) Squat-Morning Back Squats
1 min on, 1 min off for 2 rounds

(B) Shoulder Opener

(C) Burgener Warm-Up

Strength / Skill

Hang Power Clean Clinic

Work Capacity

“Wise Men”

AMRAP 3 minutes:
Macho Man Complex(40/25kg)
Rest 3:00

AMRAP 3 minutes:
Macho Man Complex (50/30kg)
Rest 3:00

AMRAP 3 minutes:
Macho Man Complex (60/35kg)

*1 Macho Man Complex = 3 Hang Power Cleans, 3 Front Squats, 3 Push Jerks”

Scale appropriately…you want to be moving as much as possible in your work intervals. So that may mean starting lighter…I am speaking almost exclusively to the guys here…using 25/35/45kg will lead to more work than going RX for example…can you move consistently for 3 minutes as if you were in a fight wherein inactivity equates to losing!

Finishers

N/A

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Openers

AMRAP 7 min:

10 MB Wrist-clamp Ring Rows
20 Goblet Floor Press
10 MB Wrist-clamp Z-Press

This is a cyclical warm-up…stay in IT especially on the Z-Press…go to where your mobility allows you to engage your pec major (so nobody is going directly overhead).

On the floor press squeeze that KB hard between your palms.

Strength / Skill

Pull-up Progressions (Remember that the idea here is to always strive to better your performance from the previous week)

Level 1
5×3-5 banded pull-up.
If you can go over 5 reps scale up to a more difficult progression. You should attempt a smaller band than day 1.
*3 sets of a max hang from a pull bar with 1 minute rest. This is to help build grip strength. If you can do more than a minute then you can skip.
*5×5 Self-assisted pull-ups
>Easy: https://www.youtube.com/watch?time_continue=15&v=MjSbLLOldCQ
>Harder: https://www.youtube.com/watch?v=1g3QTyIEerM
>Hardest: https://www.youtube.com/watch?v=1g0-s4dtN8I

Level 2
*AMRAP strict pull-ups as possible in 4 minutes.
*3×1 pull ups with 3-4 second negative on the way down.
Go up 1 rep a week. Focus intently on lowering very slowly.

Level 3
*AMRAP kipping  pull-ups as possible in 3 minutes.
*Butterfly or kipping pull-up practice

Level 4
*40 pull-ups as fast as possible.
Go up 5 a week until you get to 60. Once at 60 then try to beat your time each week.

Level 4+
*10 minutes of muscle-up attempts. This is your time to try to get a muscle-up.

Work Capacity

Partner Conditioning:

EMOM 20 min 5 stations:

Rope climbs
DUs
Row
Battle Rope
Assault Bike

Partner A works for 30 seconds then switches with Partner B.

One partner working at a time. Absolutely murder yourself in that 30 seconds, with good form of course.

Pairs start at different stations and spend 4 minutes at each.

NB: Set the clock to 40 intervals of 30 seconds with 5-second breaks to accommodate the change-overs.

Finishers

TYQ Banded Tricep push downs x 100  reps

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Openers

Shoulder-burner

Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold

Go light or you will die.

Strength / Skill

Hang Power Clean & Jerk Clinic

More repetition but this time we will add a power clean from the hang position.

If you are comfortable with the movement then you may work on your clean & jerk…clean from you most comfortable starting point.

Work Capacity

Modified Elizabeth:

Small Block Run
21 Hang Power Cleans
21 Burpees

Small Block Run
15 Hang Power Cleans
15 Burpees

Small Block Run
9 Hang Power Cleans
9 Burpees

20 Overhead-plate lunge (20/10kg)

Finishers

Side plank

With arm fully extended. If you are new to this position accumulated 90 seconds on each side with appropriate breaks.
If you are comfortable then add movement by dropping your hips to the floor and then squeezing your obliques to raise your hips as high as possible while maintaining balance for 2×10 reps
If that is easy then hold up a KB to your extended arm

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Openers

E2.5MOM for 10 minutes super-sets of:

KB/DB Floor Press x 10
(lat engagement and internal torque on the push)

Pronated-grip Barbell Row x 10 reps (pull to your chest in IT)

https://www.youtube.com/watch?v=mOAEDvCEPFk&t=112s

Build up in weight…that fourth set should be challenging.

Strength / Skill

Pull-up Progressions (Remember that the idea here is to always strive to better your performance from the previous week)
Level 1
*5×5 Self-assisted pull-ups
>Easy: https://www.youtube.com/watch?time_continue=15&v=MjSbLLOldCQ
>Harder: https://www.youtube.com/watch?v=1g3QTyIEerM
>Hardest: https://www.youtube.com/watch?v=1g0-s4dtN8I
*3×8-12 Bicep Curls with DB/KB/barbell…very slow on the eccentric

Level 2
*Tabata kipping pull ups.
Try to get more reps each week. When starting out you may not be strong enough to do at least one pull up in the later rounds. Thats OK. It will improve.
*Bicep curls 3×10-12.
Accumulate 20 hollow rocks in between sets. Add 5/week until you go to level 3.

Level 3
*3 sets max strict pull-ups. Rest 2 minutes between sets
*Bicep curls 3×10-12.
Accumulate 20 hollow rocks in between sets. Add 5/week until you go to level 3

Level 4
*3×5 weighted strict pull-up.
Rest 3 minutes between sets. Go up 2.5 or 5lb a week.
*Butterfly pull-up practice if you still need to work on it or if you want to develop it

Level 4+
*5 minutes of negative practice. This is done by starting on top of the rings – lowering down to the bottom of a dip – transitioning (with false grip) into the top of a ring pull up – and then lowering all the way down till your arms are straight. The goal is to move as slowly as you can in the transitional phase.
* 3×5 muscle-up transitions from toes on box behind you.

Work Capacity

Modified Paul:

5 Rounds For Time:

50 Double-unders
35 MB Situps (14/8lbs)
20 Overhead-plate lunge (20/10kg)

Finishers

TYQ Rear-delt band pull-aparts x 100  reps

and

TYQ Banded bicep curls x 100 reps

(light, fast and unbroken for as long as possible)

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Morning: Weightlifting Club


Evening: Olympic Weightlifting Fundamentals

*Barbell cycling beginning with
(a) Burgener Warm-up and
(b) Skills transfer exercises then
(c) Burgener barbell cycling

1. 3 position clean: high hang x 1, mid-thigh x 1, floor time x 1…..x 5 sets.
2.  Behind-the-neck jerks 3/3/2/2/1/1
3. 50 Knee-to-elbow