*These are GENERAL SAMPLE days that show how each individual will receive training protocols that are specific to where they are at. You will see several example groups together on this page, but each of you will only receive what is specifically programmed for you in the each section of training
SAMPLE DAY 1
1) GENERAL WARM-UP:
General stretches, increase core temperature and heart rate
2) SPECIFIC WARM-UP: 3 Rounds
10 x Double DB Push Press
10 x Double DB bent over rows
10 x Goblet Squats
3) GYMNASTICS: Pull-ups and HSPU
Group 3: 10+ unbroken reps of EACH (working on unbroken reps under a state of fatigue in an interval fashion)
Every 4 minutes for 16 minutes:
20/16 x Cal Bike (400m Run if no bike)
15 x Pull-ups (chest to bar or regular)
10 x HSPU
Group 2: 3-9 unbroken Pull-ups and/or HSPU (you will acquire more volume in smaller sets, if you always go max unbroken you will fatigue much quicker and end up with less total reps)
Alt. EMOM 16:
1 min max Pull-ups in sets of 3-6
1 min rest
1 min max HSPU in sets of 3-6
1 min rest
Group 1: everyone else
Alt. EMOM 16:
1 min Jumping Pull-ups (sets of 8-10) or negative pull-ups (in sets of 3-5)
1 min rest
1 min Pike Push-ups (in sets of 8-10) or HSPU negatives (in sets of 3-5)
1 min rest
*Groups 1 and 2 can be mixed and matched according to your abilities (example: I can do 4 unbroken pull-ups, but cannot do HSPU…you would be programmed the group 2 version of pull-ups and group 1 version of HSPU)
4) METCON:
AMRAP 9:
8 x Wall Balls @Comp & Rx+ 30/20, Rx 20/14, Scaled 14/10
4 x Snatch @Comp 155/105, Rx+ 135/95, Rx 115/75, Scaled 95/65
*score is total rounds and reps
5) BODY ARMOR (core):
50, 75 or 100 GHD Sit-ups (if you have not done big sets in a while, choose the lower end of the volume, Scaled or if no GHD 50, 75 or100 AbMat Sit-ups)
*break up as needed, rest as needed in between sets
6) COOL-DOWN: 3 Rounds
Up Dog x 20 seconds
Down Dog x 20 seconds
Child’s Pose x 20 seconds
SAMPLE DAY 2
1) GENERAL WARM-UP:
General stretches, increase core temperature and heart rate
2) SPECIFIC WARM-UP: 3 Rounds
5 x Hang Snatch High Pull
5 x Hang Power Snatch
5 x Overhead Squats
3) OLYMPIC LIFTING: Snatch
Group 1: Technical fix: pulling early (not getting to good launch position)
EMOM 16:
Sets 1-4: 2-position Snatch High Pull x 2 (build in weight, should be light)
Sets 5-8: Slow Snatch High Pull x 2 (build in weight, should be light to moderate)
Sets 9-12: Slow Power Snatch x 2 (build in weight, should be moderate)
Sets 13-16: Power Snatch x 2 (build in weight, should be moderate to heavy…NOT A MAX)
Group 2: Technical fix: stripper booty (hips rising too fast from the bottom)
EMOM 16:
Sets 1-4: Bottom up High Hang Pause Snatch High Pull x 2 (controlled off the ground, solid 3 second pause at the high hang position (upper thigh), then complete the power snatch, build in weight, should be light)
Sets 5-8: Bottom up Above Knee Snatch High Pull x 2 (controlled off the ground, solid 3 second pause just above knee, then complete the power snatch, build in weight, should be light)
Sets 9-12: Slow Power Snatch x 2 (build in weight, should be moderate)
Sets 13-16: Power Snatch x 2 (build in weight, should be moderate to heavy…NOT A MAX)
Group 3: no glaring technical issue, segmented positional work
EMOM 16:
Sets 1-4: Hang Power Snatch + Overhead Squat (build in weight)
Sets 5-8: Power Snatch + Overhead Squat (build in weight)
Sets 9-12: Hang Squat Snatch (build in weight)
Sets 13-16: Squat Snatch (build in weight)
*NOT WORKING TO A MAX…recommended % between 70-80%
4) METCON:
5 RFT:
5 x Deadlift @Comp 315/225, Rx+ 275/185, Rx 225/155, Scaled 185/125 or less
10 x Box Jumps @Comp 30/24”, Rx+ TNG 24/20”, Rx 24/20”, Scaled 20/16” or less
20 x Toes to Bar (Scaled Side to Side Knee Raises)
*score is your time
5) CONDITIONING:
Row option: 3 x 1,000m/800m on 1: 1 rest (male/female, rest the same amount of time it takes you to row the distance)
Run option: 3 x 800m on 1: 1 rest (rest the same amount of time it takes you to row the distance)
*record your time (this will be used for training paces)
6) COOL-DOWN:
Foam Roll and Stretch