Author Archive

Thursday

Posted on: August 24th, 2016 by Tyler No Comments

Thursday

Structural:

B) Table hold x 45sec

Middle split hold x 60sec

active hang x 20sec

side plank x 40/side

3 sets

A) straddle oblique x 10/side

overhead squat (wall) x 10

3 sets

Conditioning:

5 rounds for time..

run 300 meters

burpees x 10

framers carry 100 meters

jump squats x 10

Wednesday

Posted on: August 23rd, 2016 by Tyler No Comments

Wednesday

Structural

dislocate x 15 / squat rotation x 10/side / Lsit roll x 10 – 4 sets

Handstand

floor hold x 45sec x 3

chest to wall x 60 x 2

headstand play and handstand play

Conditioning

5 sets of

straddle rock x 15 / arch body SnapBack x 15

Tuesday

Posted on: August 22nd, 2016 by Tyler No Comments

Tuesday

Structural:

bar hang (your choice) – 60 seconds

diagonal stretch x 8/side

pike pulls x 10

4 sets

Strength:

TGU 6×3/side

chin up 6×5-10

Conditioning:

3 rounds..

run 300 meters / 15 one arm KB swings per side

 

Monday (waveless 2 weeks)

Posted on: August 21st, 2016 by Tyler No Comments

The program will go ‘freestyle’ for 2 weeks. End of summer and school is a good time for an unstructured program. After two weeks we will push into the infamous ‘Russian squat cycle’ for 6 weeks. Buckle up!

Monday

Structural:

crawl session 12 minutes

Strength:

good morning 4×10

front squat 4×5

overhead squat 4×10 (plate)

Conditioning:

prowler push x 5

 

Saturday

Posted on: August 20th, 2016 by Tyler No Comments

Saturday

8am

structural:

fire hydrants x 15/side

shoulder circle x 8/side

Jefferson curl x 5

3 sets

strength:

overhead squat 5×3

ring row 5×10

conditioning:

outdoor strongman session

——–

9am – handstand

——–

10am – stretch

Friday

Posted on: August 18th, 2016 by Tyler No Comments

Friday

Structural:

Forward swing x 30

wall squat (KB in front of belly) x 8

tuck rock x 40

side swing x 30

twisting squat x 8

single arm twist x 2-5 side

Arch body rock x 30

3 sets

Strength:

Power clean 6×3

Stretch:

Adductor fly on wall x 5 minute

 

Thursday

Posted on: August 17th, 2016 by Tyler No Comments

Thursday

Structural:

A)

knees in squat x 8

support hold x 45sec

hawaiian squat x 5/side

active hang x 30sec

3 sets

B)

low gait complex (pistol, dog pee, leg through) – hold

each position 5-10 seconds x 2-3 reps per side

with

hanging leg raise x 5 (hold last rep 5 seconds)

3 sets

Strength:

barbell press 4×8

with one arm row 4×8/side

Conditioning:

3k run

 

 

Wednesday

Posted on: August 16th, 2016 by Tyler No Comments

Wednesday

1. Gymnast x 12 / arch to hollow x 8 / shrimp squat x 5/side – 4 sets

2. forward and backward traverse / Back squat 6×6

3. Handstand scissor 3×10 / handstand straddle x 3×10

Handstand free stand kick up practice 3×10

Tuesday

Posted on: August 15th, 2016 by Tyler No Comments

Tuesday

Structural work:

forward swing x 60

natural leg extension x 10

squat rotation x 10

Strength work:

RDL 5×10

scap pulls x 5

dips x 15

Conditioning:

turf sprints – 5 min amrap

Monday

Posted on: August 14th, 2016 by Tyler No Comments

Monday

Structural:

a) crawl session – 10 minutes

b) single arm twist x 2-5 per / Jefferson curl x 10 / pistol squat x 5/side – 4 sets

Strength:

8 sets

Overhead walking lunge x 10 steps

chin up x 5

Conditioning:

7 min amarap of..

Oblique crunch x 5/side / vups x 5 / arch to hollow x 2 reps per side