Friday 8/18/2017

Skill


Tall snatch (on toes) 2x3

Drop snatch (no dip-drive) + snatch Sotts press 2x2+2

 

Strength


Snatch + OHS

Sport/Fitness:

6x1+2 - ascending weight each set, starting at 65-70%

*After each working set, perform 10 hollow rocks


Life:

6x2+1 - add weight with each set

*After each working set, perform 10 hollow rocks

 

Metcon

Sport:

3 rounds for time of:

12 snatches 115/75

5 muscle ups - ring or bar

400m run

 

Fitness:

3 rounds for time of:

12 power snatch 95/65

8 jumping muscle ups

400m run

 

Life:

3 rounds for time of:

12 power snatch - choose load

10 burpee + jumping pull ups

400m run

 

Rey Bautista
Thursday 8/17/2017

Functional Bodybuilding

3 sets of:

12 single leg squats - use rings for assistance or sub out box step ups w/ light DBs

10 bent-over barbell rows - heaviest possible

10m seal crawl

12 hip extension on GHD or partner-spotted on bench - weighted with plate on back if possible

 

Strongman/Odd Object

5 sets of:

100m single-arm farmers carry + med ball fireman carry (med ball on shoulder)

-Superset with-

100ft. Sled push - heaviest possible; use load heavy enough to force a walking pace

 

Mobility/Recovery

12:00 of coach’s choice mobility and static stretch work

 

Rey Bautista
Wednesday 8/16/2017

Skill

3 rounds of:

8 plyo push ups (hands go on to 10# bumper plates; scale as needed)

12 seated band row

8 single-arm bottoms up KB press (8L/8R) - light

 

Strength

Bench press


Sport:

4x5 @ 75-77.5%

-Superset with-

4x10 single-arm DB/KB row

 

Fitness

4x5 @ 70-72.5%

-Superset with-

4x10 single-arm DB/KB row

 

Life

4x5 - same weight across all sets; +5-10lbs increase from last week’s working weight

-Superset with-

4x10 single-arm DB/KB row

 

Metcon

Sport:

AMRAP 7:00

7 power clean & jerks 115/75

7 box jumps 24”/20”

 

Fitness:

AMRAP 7:00

7 power clean & jerks 95/65

7 box jumps 24”/20”


 

Life:
AMRAP 7:00

7 power clean & jerks - choose load

7 box jumps


 

Rey Bautista
Tuesday 8/15/2017

Strength

4 sets of:

10 dragon flags

8 DB/KB Z press - choose load

12 feet-elevated ring rows

:15 ring or box support hold (in hollow)

 

Metcon

 

Sport

5 rounds for time of:

15 Russian KB swings 70/53

12 pull ups

10 burpee ball slams

 

Fitness

5 rounds for time of:

15 Russian KB swings 53/35

12 pull ups

10 burpee ball slams

 

Life

5 rounds for time of:

15 Russian KB swings - choose load

12 jumping pull ups

10 burpee ball slams

 

Rey Bautista