April 20, 2020 – Competition

The FREE Online Mind-Muscle Class was a hit! See you this Mon & Fri at 9am PST.

Registration: https://zoom.us/meeting/register/upYpd-GqqTsiKIXqtyJG7WWPksxUImTEng
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At Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels

30 seconds of Squat Hold
30 seconds of Kang Squats
30 seconds rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

When the running clock reaches 14:00, perform the following…

Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1: 10-15 Hand Release Push-Ups
Station 2: 10-15 Bearhug Backpack Squats
Station 3: 30 Seconds for Max Reps of Sumo Deadlift High Pulls (Use a Backpack or Duffle Bag)
Station 4: Rest

When the running clock reaches 30:00, perform the following…

Two rounds for time of:
10 Hand Release Push-Ups
10 Bearhug Backpack Squats
10 Sumo Deadlift High Pulls

Time Cap = 6 Minutes

When the running clock reaches 42:00, perform the following:

Every minute, on the minute, for 8 minutes (2 sets) of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Bent-Over Reverse Flys @ 32X1

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
The intention of today’s session is to work on higher volume reps and being able to transition between movements efficiently and effectively.

During the 16 minute EMOM you should be picking a set number of reps you want to achieve, and then strive to do so throughout the entire worout. Ideally each minute will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat.

The subsequent 2 rounds for time are meant to be a sprint through the same movements, but the lower end of the rep scheme, as performed during the EMOM.

You will be challenged to transition quickly from the bearhug squats to the sumo deadlift high pulls without setting your bag down.

At Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels
30 seconds of Squat Hold
30 seconds of Kang Squats
30 seconds rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

When the running clock reaches 14:00, perform the following…

Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1: 10-15 Floor Press
Station 2: 10-15 Front Squats
Station 3: 30 Seconds Max Reps of Hang to Overhead
Station 4: Rest

Use Dumbbells, Kettlebells, Sandbags, or a Barbell for these movements.

When the running clock reaches 30:00, perform the following…

Two rounds for time of:
10 Floor Press
10 Front Squats
10 Hang to Overhead

Time Cap = 6 Minutes

When the running clock reaches 42:00, perform the following:

Every minute, on the minute, for 8 minutes (2 sets) of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Banded Face Pulls

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:

The intention of today’s session is to work on higher volume reps and being able to transition between movements efficiently and effectively.

During the 16 minute EMOM you should be picking a set number of reps you want to achieve, and then strive to do so throughout the entire worout. Ideally each minute will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat.

The subsequent 2 rounds for time are meant to be a sprint through the same movements, but the lower end of the rep scheme, as performed during the EMOM.

You will be challenged to transition quickly from the floor press to the front squats.

NEW CYCLE OUTLINE
Below is an outline of the upcoming training cycle running April 20 to June 7.

Monday:
A.
Nose Breathing Work
B.
Primary Snatch Work
C.
Back Squat
High Volume, backing into low volume toward end of the cycle
D.
Tester – Short, Fast and Heavy
E.
Unilateral Symmetry Work Lower
Bulgarian Split Squats; Barbell Loaded Lunges; Walking Lunges

Tuesday:
A.
Activation Upper and Lower
B
Gymnastics Skill Work
C.
Shit Sandwich Aerobic Intervals
*16-24 minutes of total work, broken into 2-4 intervals
**Concentric-based monostructural movements (AB, Row, Ski Erg), gymnastics movements, and basic movements (like wall ball shots early, and then barbell cycling later in the cycle).
D.
Core and Stability Work

Wednesday:
A.
Overhead Mobility/Squat Jerk Progression
B.
Front Squat CNS Priming
C.
Clean & Jerk Progression
D.
Short & Intense CrossFit-Style Workouts
*Use named workouts or give names to workouts we really like as appropriate testers”
E.
Upper-Body Pressing – Accessory Strength Endurance
(Dumbbells, Stationary Dips, Ring Dips, HSPU Negatives, etc…)
Incorporate Strongman Elements – Overhead Carries, DB Burnouts, etc….)

Thursday:
Aerobic Restoration

Friday:
A.
Plyo
B.
Positional/Technique Weightlifting Session
*Keep percentages under 85%
**Alternate movement based on what was performed on Saturday
C.
Tempo Front Squat Progression
D.
3-6 Minute Tester
E.
Unilateral Symmetry Work
(landmine rows, suitcase carry, etc…)

Saturday:
A.
Nose Breathing Work Gymnastics Skill Work
B.
Deadlift Progression
*Never go above 85-90% in the build up
**Weeks 1-4 – 2 x 10, 3 x 10, 3 x 8, 4 x 8
**Week 5 – 1 x 10 rep @ lighter %
**Weeks 6-9 – 4 x 6, 5 x 6, 5 x 4, 6 x 4
**Week 10 – 1 x 10 rep @ lighter %
**Weeks 11-13 – 5 x 2, 6 x 2, TEST

C.
Conditioning Tester
(Longer, more grinding work)
D.
Posterior Chain Accessory Work

Sunday
Mobility and Maintenance

PRIMARY SESSION

A.
Every 6 minutes, for 18 minutes (3 sets):
25/18 Calorie Assault Bike or Bike Erg
300 Meter Row or Ski-Erg
12/9 Calorie Assault Bike or Bike Erg

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Every 90 seconds, for 15 minutes (10 sets):
Slow Pull Snatch

*Sets 1-3 = 2 reps @ 70% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Snatch
*Sets 7-8 = 2 reps @ 80% of 1-RM Snatch
*Sets 9-10 = 1 rep @ 85% of 1-RM Snatch

C.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 3 reps @ 85%
*Set 6 – 4 reps @ 80%
*Set 7 – 5 reps @ 75%
*Set 8 – 6 reps @ 70%

D.
For time:
100 Double-Unders
15 Bar-Facing Burpees
30 Thrusters (155/105 lbs)
15 Bar-Facing Burpees
100 Double-Unders

E.
Four sets of:
Front-Racked Kettlebell Alternating Reverse Lunge x 20 reps @ 30X1 (10 each leg)
Rest 60 seconds
Glute-Ham Raises x 8-10 reps @ 2011
Rest 90 seconds