Day 183 (Track Session)

A.) Bounding

Hurdle Hops (6 x 6) demo

B.) Bounding

Skater Hops (6 x 6) demo

C.) Yasso Progression

9 x 800m, rest equal time. 

Goal is to get all nine sets to be the exact same time as last week so don’t go out too hard.

Day 182 (Active Recovery)

GCMC: Fight To Live Well

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. 

Active Recovery: These days are not "Rest days". You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day. Doing something outside the box will get you more exposure and expand your margins of experience.

These days 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.) Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is our first choice)

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy, find a nice easy slope and go for a walk outdoors)

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.

Day 181

A.) Push Press (5 x 7), Climbing

B.) Overhead Static Hold (95/65)

Accumulate 2:00 total 

C.) For Time:

50 Strict Pull-Ups

*Every time athlete drops off bar, 30 Double-Unders*

D.) Every 2 minutes for 14 minutes (7 sets): 

Guys - 15 Push-ups + Row 20 Calories

Girls - 10 Push-ups + Row 15 Calories

Day 180

A.) MetCon (Time):

3 x 1000m Row 

Rest 2 minutes between efforts

B.) Every minute, on the minute, for 40 minutes:

Snatch x 1 rep @ 80%

C.) MetCon (Time):

21-15-9

KB Swing (70/53)

Burpees

Day 179

A.) Bench Press (4-4-4-4)

Warm-up as needed. Rest 2-3 minutes between sets.

75% x 4
80% x 4
80% x 4
80% x 4

B.) DB Bench Press (2 x max)

1 x 15-20 reps – leave one or two in the tank.

1 x Max reps – go to failure.

C.) Single Arm DB Rows (10,9,8,7,6...1) 

(Each side, no rest)

D.) Superset: 4 sets of,

Neutral Grip Lat Pull-Down x 10

TRX Scarecrow x 12

E.) Core: 3 sets of,

Barbell Rollouts x 12

MB Slams x 20

Cross Body Mountain Climbers x 40 (20 per/side)

Day 178

A.) Front Squat (3-2-1-3-2-1-6) 

Rest 2 minutes between sets

80% x 3 

85% x 2

90% x 1

85% x 3

90% x 2

95% x 1

80% x 6

B.) Bulgarian Split Squat (3 x 8), across (each leg)

C.) Cable Pull Through (3 x 12), across

- Sub Banded Good Mornings (3 x 15-20) if you do not have a cable machine.

D.) Cable (or Banded) kneeling crunches (3 x 15)

E.) MetCon:

10 Rounds

200m row
30 Sec. rest

Day 177

A.) Weighted Chin-Up 

Work up to 3RM

B.) Stationary Dips (2 x MAX)

Rest 3 minutes between max efforts.

C.) Superset

DB Single Arm Row (4 x 12)
Rest 30s
BPA (4 x 20)
Rest 30s

D.) Superset

DB Overhead Tricep Extension (3 x 12)
Rest 30s
Hammer Curls (3 x 12)
Rest 30s

Day 176 (Active Recovery)

GCMC: Fight To Live Well

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. 

Active Recovery: These days are not "Rest days". You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day. Doing something outside the box will get you more exposure and expand your margins of experience.

These days 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.) Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is our first choice)

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy, find a nice easy slope and go for a walk outdoors)

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.

Day 175

A.) Every 2 minutes, for 20 minutes (10 sets): 

Split Jerk (3-3-2-2-2-2-1-1-1-1)

60% 

60% 

70% 

70% 

80% 

80% 

85% 

85% 

90% 

90% 

B.) Every 2 minutes, for 10 minutes (5 sets) of: 

Deadlift (8-6-4-2-2)

50% 

60% 

70% 

80% 

90% 

C.) For Time: 

Row 2000 Meters
Bench Press x 40 reps (males = bodyweight, ladies – 70% of BW)

Day 174 (Track Session)

A.) Bounding

Hurdle Hops (6 x 6) demo

B.) Bounding

Skater Hops (6 x 6) demo

C.) Yasso Progression

8 x 800m, rest equal time. 

Goal is to get all eight sets to be the exact same time as last week so don’t go out too hard.

Day 173

A.) Squat

Back Squat (8 x 3) @80%

B.) For time:

4 sets of 15 unbroken Front Squats (165/115) – no racks.

C.) MetCon (Time): 10 Rounds

250m Row

10 DB Snatch (75/50)

Day 172

A.) Incline Barbell Bench (3RM)

B.) DB Floor Press (2 x MAX)

C.) Single Arm DB Row (4 x 10)

C2.) Rehab Muscle Snatch (4 x 10)

D1.) Seated Row (3 x 10)

D2) MB Clench Push-Up (3 x 20)

E.) Dumbbell Shrugs (3 x 12) – Shrug up and back, not up and forward.

Day 171

A.) Every two minutes, for 10 minutes (5 sets): 

Front Squat (5-5-3-2-2)

55% x 5 

65% x 5 

75% x 3 

85% x 2 

90% x 2 

B.) Every two minutes, for 6 minutes (3 sets): 

Back Squat x 10 reps (add 10lbs to last week)

C.) MetCon (AMRAP) x 12 min

5 Deadlift (225/155)

7 Burpees
9 Wall Ball (20/14)

D.) MetCon (No Time)

6 Rounds:

30s Plank Hold

25 AbMat Sit-Ups

Day 170 (Active Recovery)

GCMC: Fight To Live Well

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. 

Active Recovery: These days are not "Rest days". You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day. Doing something outside the box will get you more exposure and expand your margins of experience.

These days 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.) Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is our first choice)

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy, find a nice easy slope and go for a walk outdoors)

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.

Day 169

A.) Every minute, on the minute for 20 minutes:

Even min: 5 Clean & Jerks (115/75)
Odd min: 5 Power Snatches (115/75)

B.) MetCon (6 Rounds for time)

Every 3 minutes:

400m run

Day 168

A.) Bench

3 x Max Rep Barbell Bench Press at 60% of 1RM

B.) 4 Rounds of:

Max reps of Strict C2B Pull ups in 2 minutes
Rest 1 minute
Max reps of Push Press (165/115) in 2 minutes  

Barbell taken from the floor, no racks.
Rest 1 minute

C.) Rehab High Hang Muscle Snatch (3 x 10)demo 

One thing not mentioned in the video; once the elbows go high and outside don’t let them descend as you turn over. Work the external rotation with the humerus (upper arm) parallel to the ground.

D.) Dumbbell Shrugs (3 x 12-15) 

Shrug up and back, not up and forward.

Day 167 (Track Session)

A.) Bounding

1.) Hurdle Hops (6 x 6) demo

2.) Skater Bounds (6 x 6) demo

B.) Yasso Progression

7 x 800m, rest equal time. 

Goal is to get all seven sets to be the exact same time as last week so don’t go out too hard.

Day 166

A.) Three Rounds, not for time of:

Double Unders x 50

Handstand Hold x 30s

Banded Good Morning x 12

B.) Every minute, on the minute, for 8 minutes:

Front Squat x 2 @ 80%

C.) Every 2 minutes, for 10 minutes (5 sets) of: 

Deadlift (8-6-4-2-2)

Set 1: 50% x 8 

Set 2: 60% x 6

Set 3: 70% x 4

Set 4: 80% x 2

Set 5: 85% x 2

D.) “Angie”

For Time: 

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Day 165

A.) Every minute for 20 min, alternating movements

Odd: 5 Back Squats (225/135)

Even: 10 Dips (Ring or Stationary)

–Rest 5 minutes–

B.) MetCon (Time)*This should be a 100% sprint*

Row 300m

15 KB swing (53/35)
20 Burpees
15 KB swing (53/35)
Row 300m

C.) Three sets of:

Weighted Hip Extension x 8-10 reps @ 2013
Rest as needed
Seated Row (or Barbell Bent Over Row) x 10 reps
Rest as needed
Hollow Hold x 45 seconds
Rest as needed

Day 164

GCMC: Fight To Live Well

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. 

Active Recovery: These days are not "Rest days". You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day. Doing something outside the box will get you more exposure and expand your margins of experience.

These days 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.) Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is our first choice)

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy, find a nice easy slope and go for a walk outdoors)

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.

Day 163

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

Power Snatch x 1 Rep

Start around 60% of your 1RM. Build as heavy as you’d like, the goal today should be as many lifts at 80% as possible, if you’re feeling good push heavy, but don’t go heavy unless your lifts are feeling dialed.

B.) Every 2 minutes, for 20 minutes (10 sets) of:

Clean + Hang Clean

*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

C.) MetCon: EMOM for 24 Minutes

Min 1: 10 Wall Balls (20/14) and 5 T2B
Min 2: 15/10 Calorie Row 

Min 3: 12 Push Press (115/75)

Day 162

A.) Every two minutes, for 10 minutes (5 sets):

Front Squat (5-5-3-2-2)

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Immediately followed by…

B.) Every two minutes, for 6 minutes (3 sets):

Back Squat x 10 reps (Add 10lbs to last week)

C.) Four Sets of:

DB Bench Press x 6
-Rest 30s

DB Single Arm Row x 10
-Rest 60s

D.) Four Sets of:

Weighted Stationary Dips x 6

-Rest 30s
Strict Pull-Ups x MAX

-Rest 60s

Day 161 (Track Session)

A.) Bounding

Hurdle Hops (6 x 6)

B.) Yasso Progression

6 x 800m, rest equal time. 

Goal is to get all five sets to be the exact same time as last week so don’t go out too hard.

C.) "Lunge U"

400m Walking Lunge

Day 160

A.) Three sets, not for time of:

Double Unders x 50
Handstand Hold x 30s
Hollow Rocks x 12

B.) MetCon (Time): 10 Rounds for time of:

250m Row
10 DB Snatches (75/50)

C.) Every minute, on the minute x 20 minutes:

Odd: 10 Push Press (95/65)
Even: 12 KBS (53/35)

D.) Mobility

Couch Stretch x 2 minutes per side

Day 159

A.) Three sets of: 

Jerk Balance x 3 reps

Immediately followed by…

A2.) Every 2 minutes, for 10 minutes (5 sets) of: 

Split Jerk x 3 reps @ 65-75%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B.) Every 2 minutes, for 8 minutes (4 sets) of: 

Deadlift (8-6-4-2)

50% x 8 

60% x 6

70% x 4

80% x 2

C.) Every minute on the minute x 14 minutes:

Odd: 5 Deadlifts @ 65% + 15 Air Squats + AMRAP Double Unders
Even: Rest

D.) MetCon (Time): 

100 Calorie Row

75 Pull-Ups

50 Burpees over the Erg

Day 158 (Active Recovery)

GCMC: Fight To Live Well

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. 

Active Recovery: These days are not "Rest days". You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day. Doing something outside the box will get you more exposure and expand your margins of experience.

These days 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.) Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is our first choice)

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy, find a nice easy slope and go for a walk outdoors)

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.

Day 157

A.) Bench Press (8-8-6-6) 

Warm-up as needed. Rest 2-3 minutes.

65% 

70% 

80% 

85% 

B.) Strict Press (5-5-5-5) 

Warm-up as needed. Rest 2-3 minutes.

70% 

75% 

80% 

85% 

C.) Stationary Dips (4 x 4) 

Rest 90-120 seconds between sets. Heavy as possible.

D.) Snatch: 1 Rep EMOM X 15 Sets

Start around 60% of your 1RM. Build as heavy as you’d like, the goal today should be as many lifts at 80% as possible, if you’re feeling good push heavy, but don’t go heavy unless your lifts are feeling dialed.

E.) Four sets of:

AbMat Sit-Ups x 25

Rest 30 seconds.

Dumbbell Overhead Tricep Curl x 8 (Heavy as possible.)

Rest 60 seconds.