Day 140

A.) Snatch Skills

1.) Snatch Grip Push Press – quickly work up to a heavy (not max) triple

2.) OHS – quickly work up to a heavy (not max) Double

3.) Snatch Balance – quickly work up to a heavy (not max) Single

B.) Squat

10×2 Box Squat, across (demo)

C.) MetCon:

7 Rounds for time:

7 C2B Pull-ups
7 Push Jerks (155/105)
7 Burpees

Day 139

A.) Skill

Hang Squat Clean (10 x 2) @ 65-75% - be fast under the bar. 

B.) Strength

EMOM x 12 Minutes: Deadlift (3 sets at each cycle) 

Sets 1-3: 60% x 5 

Sets 4-6: 70% x 4 

Sets 7-9: 80% x 3 

Sets 10-12: 85% x 2 

C.) Odd Objects/ Movement, For Time:

100 1-arm DB Snatch (70/50) 

D.) 10 Rounds for Time: 

30 Unbroken Double unders

Day 138

A.) Squats

3×5 Back Squats, across

B.) Pause Squats

3×3 Pause Front Squats, Pause for 10 seconds at the bottom.

C.) For Time:

30 Calorie Row

30 Barbell Facing Burpees

30 Hang Power Cleans (135/95)

D.) Ring Extensions – demo video

2×10 alternating arms – pause 1-2 seconds at extension

2×5 double arms – pause 1-2 seconds at extension

Day 137 (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 136

A.) Max Effort Exercise - work up to a max set of 3-5 reps:

Bench Press

B.) Supplemental Exercise – perform 2 sets of max reps 

(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).

DB Flat Bench Press 

C.) Horizontal pulling / Rear delt superset - 

(Perform 3-4 supersets of 8-12 reps of each exercise.)

Seated cable rows x 8-12

- rest 30 seconds

Face pulls x 12

-rest 30 seconds

D.) Joe D's "3-6-12" Badass Biceps Builder

1.) Eccentric Chin-ups (close, underhand grip): 3 reps, 10sec. each lowering

2.) 1½ rep Incline Dumbell Curls: 6 reps

3.) Band Curls: 12 reps

- Rest 10-15s between each exercise. 

- Rest 3 minutes between each tri-set.
- Repeat for (3) tri-sets.

- DEMO

Day 135

A.) Every minute, on the minute, for 10 minutes:

Back Squat x 2 reps

*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

B.) Every minute, on the minute, for 10 minutes:

Shoulder Press x 1 rep

(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)

Immediately followed by…

C.) Every minute, on the minute, for 10 minutes:

Push Press x 1 rep

(Start with last attempted Shoulder Press and build from there on the minute.)

D.) Row

6 x 500m (1 minute rest)

Consistency is key.

Day 135

A.) Press

Bench Press (3 x MAX) @ 55-60%

(rest 3 minutes between efforts)

B.) Kettlebell Hell”

1.) In 3 minutes complete:

25 KB Swings 

15 Burpees

AMRAP of 1-arm KB Snatches from the hang in the remaining time.

Rest 1 minute

2.) In 3 minutes complete:

25 KB Swings 

15 Burpees

AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

Rest 1 minute

3.) In 3 minutes complete:

25 KB Swings

15 Burpees

AMRAP of KB Goblet Squats in the remaining time. - KB can rest on chest.

Rest 5 minutes and repeat 1, 2 and 3 again.

Men: 2 pood (use a 70# dumbbell if needed)
Women: 1.5 pood (use a 50# dumbbell if needed)