Aug. 22-28, 2016

Endurance Conditioning (Volume=3)

Run 5 Miles; Run 4 Miles; Run 3 Miles

Choose distance that takes between 35:00-45:00

Long Conditioning (Volume=2)

“Zimmerman”

AMRAP 25 Min

11 Chest-to-bar Pull-ups; 5 Chest-to-bar Pull-ups; 11 Kips+11 Ring Rows; 5 Kips+5 Ring Rows

2 Deadlifts (315/215; 265/185; 215/145; 165/105)

10 Handstand Push-ups; 5 Handstand Push-ups; 5 Sec. Handstand Hold+5 Push-ups; 5 Sec. Headstand Hold+5 Kneeling Push-ups/5 Push-ups

Medium Conditioning (Volume=1)

20 Thrusters (95/65; 80/55; 65/45; 50/35)

20 Sumo Deadlift High Pulls (95/65; 80/55; 65/45; 50/35)

20 Shoulder to Overhead (95/65; 80/55; 65/45; 50/35)

20 Overhead Squats (95/65; 80/55; 65/45; 50/35)

20 Front Squats (95/65; 80/55; 65/45; 50/35)

Complete 5 burpees every minute on the minute, beginning at 0:00

Pick level you can complete between 9:00 and 16:00

Short Conditioning (Volume=1)

Open 13.4

7 Min AMRAP

3 Clean and Jerks (135/95; 115/80; 95/65; 70/50)

3 Toes-to-bar; 3 Knee Raises

6 Clean and Jerks (135/95; 115/80; 95/65; 70/50)

6 Toes-to-bar; 6 Knee Raises

9 Clean and Jerks (135/95; 115/80; 95/65; 70/50)

9 Toes-to-bar; 9 Knee Raises

Etc.

Sprint Conditioning (Volume=1)

3 Rounds

10 Power Snatches (75/55; 65/50; 55/40; 45/35)

10 Overhead Squats (75/55; 65/50; 55/40; 45/35)

30 Double Unders; 15 Double Unders; 30 Single Unders; 15 Single Unders

Pick level you can finish between 3:00 and 6:00

Back Squat (Volume=1)

3×10 Back Squats

3 count on descent; 3 count in squat; explode up

Begin at 40% 1 RM and work up

Snatch (Volume=1)

EMOM 10 Minutes

First 5 sets: 1 Hang Snatch @70%

Second 5 sets: 1 Snatch @80%

Perform reps as explosively as possible

Clean (Volume=1)

Every 2 minutes for 5 sets

5 Touch and Go Squat Cleans @ 60%

Perform reps as explosively as possible

Shoulder to Overhead (Volume=1)

EMOM 10 Minutes

First 5 sets: 2 Push Jerks @ 60%

Second 5 sets: 1 Split Jerk @ 75%

Perform reps as explosively as possible

***Use rack

Overhead Squat (Volume=1)

Every 2 Minutes for 5 sets

5 Overhead Squats @ 70% Snatch 1 RM

Perform reps as explosively as possible

From ground

Press Conditioning (Volume=1)

5 Rounds

6 Strict Handstand Push-ups; 3 Strict Handstand Push-ups; 6 Push-ups Piked on Box; 6 Push-ups from Downward Dog

12 Ring Push-ups; 6 Ring Push-ups; 6 Push-ups; 6 Kneeling Push-ups

Pull Conditioning (Volume=1)

3 Rounds

10 Ring Muscle-ups; 10 Jumping Ring Muscle-ups; 10 Ring Rows into Ring Support; 10 Ring Rows

10 Barbell Rows (115/80; 95/65; 75/55; 55/40)

Midline Conditioning (Volume=1)

2 Rounds

25 Hollow Rocks; 15 Hollow Rocks

25 Arch Rocks; 25 Arch Rocks with hands

100 Ab-mat Sit-ups; 75 Ab-mat Sit-ups; 50 Ab-mat Sit-ups

Leg Conditioning (Volume=1)

100 Pistols; 100 Pistols Standing on Box; 100 Pistols Sitting on Box; 100 Air Squats

Bar Skill (Volume=1)

For 15 Minutes:

Pick 3-5 movements and progress through them as a reasonable pace

8-10 Bar Kips

6-8 Toes-to-bar

6-8 Kipping Pull-ups

6-8 Butterfly Pull-ups

4-6 Kipping Chest-to-bar Pull-ups

4-6 Butterfly Chest-to-bar Pull-ups

3-5 Bar Pull-overs

3-5 Bar Muscle-ups

Rings Skill (Volume=1)

Pick 3-5 movements from either of the two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/rings

http://www.drillsandskills.com/article/17

Handstand Skill (Volume=1)

Pick 3-5 movements from the website linked and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/handstands