Off Season: Day 53

A.)  3 rounds of “Lynne”

A: Bodyweight Bench Press, Max Reps

B: Max Pull-ups, Max Reps - If you can do over 50 kipping pull ups, these should be done as strict pull ups.

Move directly from movement A to movement B.  Rest as needed after movement B.

B.)  Overhead Strength

A: 3×8 Strict Press, across
B: 3×5 Push Press, across

C.) Four sets of, 

Band Pull-aparts x 12 - demo vid.

D.) Four sets of,   

Dumbbell Shrugs x 8-10 (Shrug up and back, not up and forward.)

Off Season: Day 52

Track Session

A.) 6 x 6 Hurdle Hops

B.) 4 x Shuttle of: 5-10-15 out and back

C.) 300m Shuttle (6×25 yds out and back)

D.) 4×800 - On the 6 min mark run 800m as fast as possible. (Stay consistent!)

Off Season: Day 51

A.) Bounding

5 x 5 Tuck Jumps, jump as high as possible tucking your knees to your chest every rep.

B.)  Pulls

A.  3-rep Heavy Deadlift

B.  4×8 Romanian Deadlifts (climbing)
C.  50 Hip Extensions

C.) 20 Rep Benchmark

20 RM Front Squat

D.) Double DU “Annie”

100-80-60-40-20 Double Unders

50-40-30-20-10 Abmat sit ups 

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 49

A.) Clean

Work up to a max complex of: Clean + Front Pause Squat + Split Jerk

- 3 second hold in the hole on the pause squat

B.) Squat 

5 x 3 Back Squat (ascending)

C.) Conditioning

"Jack" As many rounds as possible in 20 minutes of,

10 Push Press (115/75)

10 KB Swings (53/35)

10 Box Jumps (24/20)

Off Season: Day 48

A.) Bounding:

Hurdle Hops 6 x 4 (demo video here)

(Touch and Go)

B.) Bench Press (3-2-1-1-1-1)

Rest as needed between sets.

*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 1 rep @ 101%
*Set 6 – 1 rep @ 101+%

C.) Push Press
1 set of 15-20 reps
1 set to failure

You should be reaching failure between reps 15 and 20 reps on the second set.  Use the first set to determine the appropriate weight.

D.) 3 Supersets of:

Strict Bent Over Row x 8

– Overhand grip. No torso movement up or down throughout ROM.

Rehab High Hang Muscle Snatch x 12 reps 

– This isn’t about how much weight you can get up. Focus on the external rotation (aka “the turnover”) and slight press up at the end of the movement. NO OVER EXTENSION of the midline. Watch the demo video here.

E.) EMOM x 12 Minutes

Even: 10 Ring Dips

Odd: 3 Overhead Pause Squats (95/65) 

*5 second pause in the hole each rep*

Off Season: Day 47

A.) Agility:

Pro-Agility Shuttle: 6 sets of 5-10-5 yards

B.) Deficit Deadlift: Work up to a 3RM

– Stand on 45# plates. 

C.) Olympic Pause Squats: 7 x 2 ascending

– Use high bar rack position and pause for 3 seconds in the hole of each squat.

D.) MetCon: AMRAP x 15 minutes:

30 Wall Balls (20/14)

60m Double KB Farmers Carry (70/53)

Off Season: Day 46

A.) Lateral Bounds: 6 x 4 (Rest as needed between sets.) (Demo)

Over and back = 2 reps.  

No pause on landing.

These should resemble a “Touch and Go” rep.

B.)  “Lipson Test”

400m Sled Drag for time, bodyweight

C.) 10 x 300m row/ 1 minute rest

Goal is consistency. All rounds should be within 2 seconds of each other MAX.

D.) Core: 8 Min AMRAP (Partner)

Partner A: 10 GHD sit-ups

Partner B: Plank hold

E.) Mobility:

Couch Stretch 3 mins/side

Side Lunge 2 mins/side

– One leg extended straight with foot planted flat or toe up (best to work both).  The other leg should be bent with weight on the heel, stacking your knee over your foot.

Off Season: Day 45

Today's article:

Jerk Technique

by: Wil Fleming

A.) Four sets of: Power Jerk + Split Jerk @ 80% (Touch and Go) 

(Rest 90s between sets)

B.) Front squat: (5-5-5-5-5-5-5)

(Rest as needed)

50% x 5 

70% x 5 

80% x 5 

80% x 5 

80% x 5 

80% x 5 

80% x 5 

C.) Superset (As heavy as possible): Three sets of, 

Strict Press x 6 reps 

(rest 90 sec)

Strict Weighted Chin-up x 6 reps 

(rest 90 sec)

D.) 5 Rounds, for quality

15 Stationary Dips

15 Hip Extensions

Off Season: Day 44

A.) For time:

Run 1 Mile

25 KB Goblet Squats (70/53) 

25 KBS (70/53) 

800m Run 

20 KB Goblet Squats (70/53) 

20 KBS (70/53) 

400m Run 

15 KB Goblet Squats (70/53) 

15 KBS (70/53) 

B.) “Annie”

50-40-30-20-10

Double Unders 

AbMat Sit-Ups 

Off Season: Day 43

A.) Incline Bench Press:

Find 5RM

B.) Two sets for MAX reps of: 

Strict Chin Up
(Rest 3 minutes between efforts)

C.) Four sets of  (Superset):

Seated Cable Row x 10 across (rest 30s)
Face Pulls x 10 across (rest 60s)

D.) Four sets of:

Snatch Grip Shrug x 10 @ 85% 1RM Snatch

E.) Three sets of:

Hammer Curls x 12 (rest 30s)
MB Clench Push-up x 15 (rest 30s)

Off Season: Day 42

A.) B/N Split Press – 5 x 5 across (Rest 90 Sec)

* Notes: B/N Stands for behind the neck. For the split press, get into your jerk position with the bar on your traps. Focus on keeping tight in your split stance while pressing the bar overhead.

B.) Front Squat (3-3-2-1-1-3-5)

Rest as needed between sets

70% x 3
80% x 3
85% x 2
90% x 1
95% x 1
85% x 3
80% x 5

C.) Bench Press (4-3-2-1-Max) 

Rest as needed between sets. 

80% x 4 

85% x 3 

90% x 2 

95% x 1 

85% x MAX 

D.) AMRAP in 12 min:

50 Double Unders

25 Air Squats
10 Alt. DB Snatch (70/55)

Off Season: Day 41

A.) Deadlift (10-10-10-8-6)

Rest 2-3 minutes between sets.

Set 1: 50% x 10 

Set 2: 60% x 10

Set 3: 65% x 10  

Set 4: 70% x 8

Set 5: 80% x 6

B.) Three sets of:

Alternating Front Rack Reverse Lunges* x 12 (across)

*Bar must be taken from the ground*

*6 reps per leg*

C.) Every minute, on the minute for 30 minutes: 

Min 1: 10 Cal Row
Min 2: 10 Box Jump Overs (24/18)
Min 3: 10 Deadlifts (185/135)
Min 4: 10 Wall Balls (20/14)
Min 5: 10 Ring Dips
Min 6: Rest

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

Off Season: Day 39

Westside for Skinny Bastards, Part III

Max-Effort Upper Body

"Not much about the max-effort movement has changed since my original article was published. I still prefer a 3-5 rep max (RM) - as opposed to a 1RM - for my skinny bastards. The one thing that has changed – you’ll notice this later on in this article - is the second movement on max-effort upper body day. We recently started having our athletes perform two high-rep sets of an exercise immediately following the max-effort movement.

This high-rep movement is usually an exercise that’s closely related to the max-effort movement. For example, if our athletes performed a 3RM in the bench press, their second exercise may be two sets of dumbbell benches. We don’t do this all the time, but it’s a new “twist” in our templates that wasn’t covered in previous articles." 

- Joe Defranco

A.) Max-Effort Exercise – work up to a max set of 3-5 reps in one of the following exercises:

• Thick bar or regular barbell bench press
• Barbell floor press
• Rack lockouts / Suspended chain lockouts
• Incline barbell bench press (regular grip or close grip)
• Close-grip bench press (index finger on smooth part of bar)
• Weighted chin-ups
• Board presses or foam presses
• Chain bench press (*recommended for not-so-skinny bastards)
• Band bench press (*recommended for not-so-skinny bastards)
• Reverse band bench press (*recommended for not-so-skinny bastards)

B.) Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. 

(Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).

• Flat DB bench press (palms in or out)
• Incline DB bench press (palms in or out)
• DB floor press (palms in)
• Barbell push-ups (wearing weighted vest)
• Blast strap push-ups (wearing weighted vest)
• “Criss-cross” chain push-ups
• “Triceps death”
• Chin-ups (don’t perform these if you chose to do weighted chin-ups for your first exercise)

C.) Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.

Group 1

• DB rows
• Barbell rows
• Seated cable rows (various bars)
• T-bar rows
• Chest supported rows

Group 2

• Rear delt flyes
• Scarecrows
• Face pulls
• Seated DB “power cleans”
• Band pull-aparts

D.) Traps – Perform 3 – 4 sets of 8-15 reps of one of the following exercises:

• DB shrugs
• Barbell shrugs
• Safety squat bar shrugs
• Behind the back barbell shrugs

E.) Elbow flexor exercise - Perform 3-4 sets of 8-15 reps of one of the following exercises:

• Barbell curls (regular or thick bar)
• DB curls (standing)
• Seated Incline DB curls
• Hammer curls
• Zottmann curls
• Iso-hold DB curls

Here's what we did:

A.) Thick Bar Bench Press (Fat Gripz)

- Work up to 5RM

B.) Single Arm Alternating DB Bench Press (4 x 10)

C1.) DB One-Arm Row 4 x 10

C2.) TRX Scarecrow 4 x 12

D1.) Strict Stationary Dips 4 x 10

D2.) Barbell Curls 4 x 10

Off Season: Day 38

A.) Track Session 6 x 400m, on the 3 minute. 

– Attempt to hold the same pace for all six sets.

B.) 5 Rounds for time: 

20 Burpees

30 KBS, 70/53
40 AbMat Sit-ups
50 Air Squats  

Rest exactly 3 minutes between rounds.

Get outside the gym today. This entire session is meant to be done outside at a track – Just bring a kettlebell with you.

Off Season: Day 37

A.) EMOM for 10 Minutes:

1 Clean @ 90%

B.) Every minute, on the minute for 5 minutes:

5 Hang Power Cleans (155/105)

C.) Bench Press @ 30X0

*Set 1 – 5 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 5 reps @ 85%

*Set 8 – 3 reps @ 90%

*Set 9 – 1 rep @ 95%

Rest as needed between sets.

D.) Five Rounds for time of,

200m Run

40 Double Unders

10 KB Swings (70/53)

Off Season: Day 36

A.) Take 15 minutes to work up to 3RM Chin-Up

B.) 8 Rounds,

In 1 Minute:

10 DB Snatches (70/50) *5 each arm* 

Max Double Unders in remaining time
Rest 1 Minute

Rest 5 Minutes

C.) 6 Rounds,

In 1 Minute:

6 Deadlifts (275/185)
Max Abmat Situps in remaining time
Rest 1 Minute

Rest 5 minutes

D.) Conditioning: Treadmill Hill Sprints

- Start the treadmill and walk slowly for 2 minutes. 
- Increase the treadmill speed to 8.5 mph and the incline to 12% while standing on the sides of the treadmill. - As soon as it's up to speed, sprint for 20 seconds. 

- At the end of the 20 seconds, jump back on the side of the belt and rest for 10 seconds. (Grab the handrails. Trust me.) 

- Repeat 10 times. 

- Drop the speed and the incline and walk slowly for another 2 minutes.

Off Season: Day 35 (Recovery)

GCMC: Fight To Live Well (Mobility)

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online.

Learn More Here: 

GCMC: Fight To Live Well

Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) MetCon: (Time)

16 x 250m Row
Rest 30 seconds between sets.

B.) Skill work:

For a total of 3 minutes, hold a dead hang from pull up bar, arms straight.

C.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.
Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Off Season: Day 34

Strength:

A.) Three sets of:

Split Jerk x 2 @ 85% (rest 90 sec)

B.) EMOM until failure:

Complete 1 Jerk adding weight each set starting at 85%

C.) Six sets of:

Back Squat x 5 @ 85% (rest 2-3 min)

Skill:

A.) Five Sets of:

Bench Press x 1, RAMP in weight to heavy single (NOT 1RM)

- Rest 60 sec

One Arm DB Row×6 (each arm) 

- Rest 60 sec

Conditioning:

5 Rounds for time:

200m Run
40 Double unders
10 KBS (70/53)

Off Season: Day 33

Strength:

A.) Four sets of:

Clean Pull + Clean + Jerk @ 85-90% (1+1+1)

B.) Four sets of:

Deadlift Clusters (1.1.1) @ 85%  

(rest 15 sec between singles, rest 2 min between sets.)

Skill:

A.) Four sets of: 

4-6 Consecutive Strict HSPU 

- Rest 10 sec 

50 Unbroken Double Unders

- Rest 45 seconds

Conditioning:

A.) Six sets for times of:

Row 250 Meters
100 Meter Farmer’s Carry
(you choose the weight, but make it heavy, and WALK, DON’T RUN)

There is no rest between sets, other than the active recovery of the farmer’s carry. Note weight used, and times for each of the six row sprints.

Off Season: Day 32

Strength:

A.) Five sets of:

Snatch + Hang Snatch @ 85%-90% (Rest 90 sec)

B.) Every minute, on the minute for 4 minutes,

Snatch High Pull x 3 @ 100%

C.) Six sets of:

Front Squat x 4 @ 85% (Rest 2-3 min)

Skill: 

D.) Every minute on the minute for 7 minutes: 

5 Unbroken C2B Pull-Ups

Conditioning:

E.) MetCon:

Four rounds for time of:

5 Strict Pullups
10 TTB
15 Wall Ball (20/14)

Rest 2 min

Four rounds for time of:

5 Strict Pullups
10 TTB
15 Wall Ball (20/14)

Off Season: Day 31

A) Three sets of: 

3 Power Jerk + 3 Jerk Grip OHS @ 60% (1RM Power Jerk)

B) Four sets of:

Split Jerk From Rack (3-3-3-2) 

60% x 3

70% x 3

80% x 3

85-90% x 2

C) Four sets of:

3 Jerk Drives @ 100% (1RM Split Jerk)

D) Five sets of:

Bench Press ×5 @ 80%

E) Three sets of:

Strict Chin-up: 3 x MAX reps

Off Season: Day 30

Strength:

A.) Back Squat (5 x 3) @ 80%

 (Every 90 seconds)

B.) Snatch pull from knee (3 x 5) @ 80%

C.) Four sets of: Snatch (3-3-3-2)

60% x 3 

70% x 3
80% x 3
85% x 2 

D.) Clean Pull (3 x 5) @ 80%

E.) Clean and Jerk (3, 3+1, 3+1, 2+1)

60% x 3 

70% x 3 + 1 

80% x 3 + 1 

85% x 2 + 1 

Conditioning: 

EMOM x 10 minutes,

Odd Min:
10 Deadlifts (135/95)
6 Burpess over bar

Even Min:
5 Hang Power Cleans (135/95)
5 Box Jumps (30/24)

Off Season: Day 29 (Recovery Day)

GCMC: Fight To Live Well (Mobility)

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online.

Learn More Here: 

GCMC: Fight To Live Well

Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Movement: 

Today's Article: Simple Steps to Holding a Handstand Like a Pro

Spend 15 minutes on each:

Handstand Progressions
Open Handed Muscle Up Transition Practice (If you have muscle ups)
False Grip Muscle Up Transition Practice (If you are close, but do not yet have muscle ups)

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.
Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.