W9

Friday- Aer/OH warm up + Shoulder to OH + Clean + Oly/Gym EMOM Varied + OH Stability/Acces

Over Head Prep Routine-

Lacrosse ball on Pec 2 min/side

Lacrosse ball on lat and under armpit 2 min/side

Banded External Rotation

Crossover Symmetry activation

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2 x 10 Controlled Articular Rotations/arm- https://youtu.be/HiCnRk1_z5Q

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Warm-up

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8-10 min building from Z1-Z3 (HR should get above 150ish)

5-10 min joint and mobility prep (think ankles and hips for squatting and overhead positions)

5-10 min Movement/Workout Prep

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0:00-8:00 - Through the set of 15 + 12 OHS

3 Overhead Squats, 115/75#

3 CTB Pull-Ups

6 Overhead Squats, 115/75#

6 CTB Pull-Ups

9 OHS

9 CTB

**continue ascending as high as possible by 3’s

8:00-9:00- load bar for Bear Complex

9:00-15:00

Bear Complex 1RM - 250

Power Clean + Front Squat + Jerk + Back Squat + Jerk= 1

15:00-16:00- set for Clean/HSPU’s

16:00-22:00

3 Cleans, 225/135# - 6 + 6 cleans

3 HSPU’s **open standards

6 Cleans

6 HSPU’s

9 Cleans

9 HSPU’s

**continue ascending as high as possible by 3’s

22:00-23:00- set for last piece - 2 + DU + 3 WB

23:00-35:00

75 Double Unders

40 Wallball, 20#/14#

7 Muscle Ups

Saturday- Threshold Mixed

10 min Aerobic warm up

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1-2-3-4-5 Unbroken Strict HSPU ladder for time:

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7 min AMRAP @ 85% - 2 + DU + 2 Snatch

55 Double Unders

7 Bar Muscle Ups

7 Power Snatch, 115#

rest 30 sec

90 sec AMRAP Snatch @ 205# - 0

rest 3 min

7 min AMRAP @ 85% - 3 + DU

55 Double Unders

10 Burpee Box Jumps, 24”

rest 30 sec

90 sec AMRAP Snatch @ 205# - 2

rest 3 min

7 min AMRAP @ 85% - 3

Row 20 Cals

10 Shoulder to OH, 155#

rest 30 sec

90 sec AMRAP Clean & Jerk @ 225# - 2

Sunday-

off

Monday-  OH Prep + FSq/Press Chains + Mixed Aerobic

Crossover Symmetry activation

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2 x 10 Shoulder CAR’s

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3 rounds not for time: Complete

10 Toes to Bar

4 Muscle Ups

5 Unbroken Strict HSPU’s

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A1. High Bar Back Squat, 4 x 3, rest 30 sec **90% effort - 365

A2. Muscle Ups, 4 x 5-8 Unbroken, rest 3 min - 8,8,8,8

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3 sets - 9:10, 9:05, 8:58

Row 500m @ 2:02/500m

12 HSPU’s **Open standards

rest 30 sec

Row 500m @ 2:02/500m

12 Double KB Front Squats, 53#/H

rest 30 sec

Row 500m @ 2:02/500m

18 Wallball, 20#

rest 3 min

Tuesday- Aerobic Warm Up + LE Intervals IWT

10 min Aerobic General Warm Up

10-15 min Specific movement warm up

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20 sec Bike @ 100%- 13, 11, 10

rest 1:40

40 sec Row @ 100%- 20, 22, 20

rest 2:20

4 min AMRAP @ 85% - 1+DL (rope broke), 2 + 33DU, 2 + 29DU

75 Double Unders

7 CTB Pull Ups

7 Deadlifts, 155#

7 Ring Dips

rest 4 min

x 3 sets of all above

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10 min Aerobic Cyclical Cool Down of choice

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5 min AMRAP - 4

1-2-3-4 Unbroken HSPU Ladder **do 1 and drop, 2 and drop, 3 and drop, 4 and drop then start back at 1

Wednesday- CP Squat/Press Int + Tester + Z2-3 Row

A1. Thruster- 3 x 5 reps, rest 60 sec 185-205# - 185, 195, 195

A2. CTB Pull Ups, 3 x 10 reps, rest 2 min **focus on speed- Complete

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21 min EMOM - Complete

1st- 7 Toes to Bar + Bike remaining time

2nd- 8 Burpees to 8” target + Bike remaining time

3rd- 25 Double Unders + Bike remaining time:

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6 min EMOM- Complete

3 Strict HSPU’s- add deficit if possible

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Row 40 sec @ -2 sec pace from last week

Rest 20 sec

x 10