Day 6 (Squat Every Day)

A. Warm-Up

3 min bike

100 walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Back Squat (10-10-5-3-3-3-1-1)

  

C. Strength

Bench Press (30-8-6-4-2-1)

  

D. Accessory Work

Three sets of,

15 Back Extensions

15 Leg Curls

50 Walking Lunges

E. Giant Set

Three sets of,

12 Incline DB Bench Press

20 Push-Ups

10 Strict Toes 2 Bar

Day 45

A. Squat

Front Squat – Work up to a heavy triple

B. EMOM x 10 Minutes

5 Bench Press

Start at (185/125) and go up if you can

On Min 11 AMRAP Bench (135/95)

C. Superset: 

5 sets of:

Neutral Grip Lat Pull-Down x 10

Band Pull Apart x 20

D. Core Work

50 Strict T2B
50 GHD Sit Ups
50 AbMat Sit-Ups

Off Season: Day 78

A.) Every minute, on the minute, for 12 minutes:

Minute 1 – Strict Toes to Bar x 6-8 reps (these should be slow and controlled)
Minute 2 – Handstand Push-Up x 6-10 Reps
Minute 3 – Unbroken Double-Unders x 40-50 reps

B.) 8 sets of the following complex: 

Push Press + Push Jerk + Split Jerk

Pause for 2-3 seconds in the split jerk receiving position before recovering. (Demo)

Build over the course of the 8 sets.

C.) Bench 

Bench Press 7×5, across

D.) “Beach Season”

For Time: 

10-1 Bench Press (135/95) 

1-10 Strict Pull-up

Off Season: Day 50

A.) Strength

1.) Bench Press (5RM)

2.) Bench Press 3 x 2 with (5RM)

B.) Gymnastics 

6 x Max Rep Strict Chin-Ups 

(rest 1 minute between sets)

C.) 3 Rounds of, (Giant set)

1-arm DB Bent Over Row ×10 each arm (across)

Banded Triceps Push-down x 20

Band Pull Aparts x 15

No rest between movements, rest as needed between sets.

D.) Core:

20 Strict T2B

20 MB Slams

Off Season: Day 40

Warm-Up:

A.) Row

250m Row
– 30 sec rest –
500m Row
– 45 sec rest –
750m Row
– 1 min rest –
1000m Row

Strength:

B.) Strict Press

5×1 across

C.) Weighted Chin-up

5×3 across

Conditioning:

D.) MetCon: For Time,

10-9-8-7-6-5-4-3-2-1

Strict Press (95/65) *No rack*

Strict Pull-up 

Core:

E.) Three rounds, not for time of:

Barbell Rollouts x 10

Strict T2B x 10

No Excuses

We have been program jumping for a little while now. Although we have seen great success even though everyone says not to, I plan on following along with CompetitorsWOD for the next month and seeing how we progress. Ben Bergeron is one of the best coaches out there. 

I may throw in some extra work that I feel we need, but his programming will be the basis of what we do for the next month. Feel free to follow along with us.

Article:
How NOT to RDL

by: Mike Robertson

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) Snatch: Work up to today's heavy 3-position Snatch

Position 1: Pockets
Position 2: Above knees
Position 3: Below knees

B.) Clean : EMOM x 12: Wave Ladder of 1 Squat Clean + Split Jerk.

(Stick and hold the overhead position in the split jerk, and the overhead position with feet together, for as longer than necessary.)

Min 1: 75%
Min 2: 80%
Min 3: 85%
Min 4: 80%
Min 5: 85%
Min 6: 90%
Min 7: 85%
Min 8: 90%
Min 9: 95%
Min 10-12: 85%

C.) Gymnastic Benchmark: Max Strict T2B 

- no kipping

D.) MetCon: For time,

200-150-100-50 Double Unders
100-75-50-25 Air Squats