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Itty Bitty Behemoth: The Smallest, Strongest Lifter You’ve Never Heard Of

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Thursday

Barbell Club

A. BN Jerk, 5-5-5-5-5


B. High Hang Power Snatch 5-5-5-5-5


C. EMOM 7 mins:
1 No hook, no feet Snatch@65%


D. Back Squat, 4×5@60% 

Endurance

A. Every 3 min for 12 min:
Run 400m
*hold desired mile pace*

B. Every 10 min for 30 min:
Run 1600m
*hold 400m pace*

Today’s Link – Itty Bitty Behemoth: The Smallest, Strongest Lifter You’ve Never Heard Of

Train Your Gymnastic Core: Stability, Rotation, and Bowing

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Wednesday

Gymnastics

Skills:
Ring Muscle-Ups
Double-Unders

Practice:
8 minutes:
3 Jumping Ring Muscle-Ups (box)
20 Double-Unders
*work at your own pace* 

Structure

Warm Up:
The Crab
The Bear
The Panther
*100 feet each*


Strength:
A1. Barbell Roll-Outs
*max reps in :60 sec*
A2. Anderson Squats x 5 reps


Conditioning:
EMOM 10 mins:
100 foot OH Sandbag Carry
6 KB Supinated Rows


Cash Out:
400m SB Carry

Today’s Link – Train Your Gymnastics Core: Stability, Rotation, and Bowing

GPP for Weightlifting: The Big Secret, or a Waste of Time?

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Tuesday

Barbell Club

A. Pause Jerks, 5-5-5-5-5


B. EMOM 7 mins:
3 Position Power Clean@65%


C. Every 2 mins for 12 mins:
1 Front Squat + 2 Split Jerks@60% CJ 

Endurance

 A. Every 3 min for 12 min:
Run 400m (build each run)
*Rest 5 minutes*


B. Every 6 min for 18 min:
Run 800m (build each run)

Today’s Link – GPP for Weightlifting: The Big Secret or a Waste of Time?

I Can’t Watch the World Burn

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Monday

Structure

Warm-Up:
400m Sandbag Carry
(…Because we love you all!)


Strength:
Complete 5 Sets of…
A1. Sumo Deadlift from “Blocks” x8 Reps
A2. Weighted Plank Hold w/ SB – :30 Sec


Conditioning:
5 Cal AB Sprint
5 Circus Dumbell Clean & Press, Right Arm
5 Cal AB Sprint
5 Circus Dumbell Clean & Press, Left Arm
*Rest 2 Min x 4*

Today’s Link – I Can’t Watch the World Burn

Structure

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Saturday

Structure

Warm-Up:
“Chumbawamba” Squat & Hold


Strength:
Must complete 3-4 SuperSets…
A1. :60 Max Sandbag Squats
A2. HeavySled Drag, Max Weight 100ft.

Conditioning:
Partner Chipper Day, Yay!
80 Burpee Box Jump Over (hands on box)
60 Sandbag Cleans
40 Cal AB
400m Sandbag Carry

Muscle-Up Tutorial: Build Your Strength and Technique for a Strict Rings Muscle-Up

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Wednesday

Gymnastics

 Skills:
Ring Muscle-Ups
Double-Unders


Practice:
8 minutes:
4 Banded Ring Muscle-uPs
30 Double-Unders
*work at your own pace*

Structure

Warm-Up:
“Sally-Up”
KB SL Deadlift


Strength:
EMOM x 8 Min:
5 Sandbag Toss Over Bar
5 Wide Grip Pull-Ups

Conditioning:
2 Sled Sprint, 50ft
8 Sandbag Squat
2 Sled Sprint, 50ft
8 Sandbag Squat
*Rest 2 Min x5*

Today’s Link – Muscle-Up Tutorial: Build Your Strength and Technique for a Strict Rings Muscle-Up

Strongman Training For Powerlifters

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Monday

Structure

Warm-Up:
200m SB Carry, Heavy (Unbroken!)
*Hug the weight like we always do*
200m SB Carry, Light (Unbroken!)
*Cradle in arms, squeezing internally through pecs*


Strength:
A1. Tempo Z-Press, Dumbbell 5×5
*3 sec hold @ top & 3 sec down*
A2. Banded Lat Pull-Down, 5×10


Conditioning:
8 Slam Ball Thruster
100ft. HOH Sled Drag
8 Slam Ball
*Rest 2 Min x 5*
**Use the slam ball for everything**
***Hold in front rack position for thruster***

Today’s Link – Strongman Training For Powerlifters