“Reload” Transition Phase (3 weeks)
Week 1
Monday (7/25/22)
Strength Focus: Pull
A1) Chest Supported Row 4x8 w/2sec. Pause
A2) Suitcase Carry 4x30m
Conditioning
3RFT:
9 Deadlifts (275/195)
12 Burpee Box Jump Overs (24/20)
Tuesday (7/26/22)
Aerobic Capacity - Nasal Priority
6 Rounds - Assault Bike
2:00 - ON
1:00 - Rest
*Intention: Nasal Breathing - Pushing the consistency & intensity on each 2:00 interval*
-Warm up with breath work - Coaches choice
Wednesday
Strength & Power
A1) Bulgarian Split Squat 3x6 w/1sec. Pause (Primer. BW or light weight)
A2) Back Squat 4x8
B1) Chin Over Bar Iso Hold 3x:15-:20 (Supinated grip)
B2) Hollow Body Hold 3x:20
Thursday
Olympic Weightlifting Focused
4 on the 2:30*
3 Hang Power Clean Below Knee
3 Front Squat
3 Split Jerk
*MECHANICS - CONSISTENCY - INTENSITY - Build each set with this in mind.
B1) DB Curls 3x12 (Use a light weight and focus on the squeeze at the top)
B2) Single Arm Band Tricep Pull Downs 3x20
Friday
Gymnastics Focused (Practice RELATIVE INTENSITY)
AMRAP 20
300m Run
15 Handstand Push Ups
10 Pull Ups
Week 2
Monday (7/25/22)
Strength Focus: Pull
4 Sets (ascend from last week)
A1) Chest Supported Row 4x6 w/2sec. Pause
A2) Mixed Rack Suitcase Carry (1 in front rack, 1 suitcase) 4x30m (https://www.youtube.com/watch?v=0XM8ehmUQ1o)
Conditioning
For time (10 Min Cap)
16-14-12-10-8
Alternating Single Arm DB Snatch (HEAVY - 65/45 type of feels)
8-10-12-14-16
Wall Balls (20/14)
Tuesday (7/26/22)
Aerobic Capacity - Nasal Priority
Partner Workout - For Max Calories
6 Rounds - Ski/Row
90sec Ski or Row for Cals
90sec Row or Ski for Cals
90sec Rest
x6 Sets (27 total minutes here)
Rd. 1/2 - G3 (Nasal in, Nasal out)
Rd. ¾ - G4 (Nasal in, Mouth out)
Rd. ⅚ - G5 (Mouth in, Mouth out)
3 Minute running clock: Partner 1 hits 90sec on the Ski while Partner 2 hits 90sec on the Row then switch
*Intention: Nasal Breathing - Pushing the consistency & intensity on each 3:00 interval*
-Warm up with breath work - Coaches choice
Wednesday
Strength & Power
4 Sets (ascend from last week)
A1) Bulgarian Split Squat 4x8 @30X1 Pause (Primer. BW or light weight)
A2) Back Squat 4x6
4 Sets
B1) Feet Elevated Body Row x 6-8 reps @ 3111 (https://www.youtube.com/watch?v=WAwQGinIxXk)
B2) 10sec Hollow Hold, 5-8 Hollow Rocks, 10sec Hollow Hold
Thursday
Olympic Weightlifting Focused
Every 2:30 x 6 sets (15 Mins)
1 Clean Pull + 2 Low Hang Power Clean + 2 Front Squats + 1 Split Jerk
(Loads should be similar or slightly higher than last week’s complex)
*MECHANICS - CONSISTENCY - INTENSITY - Build each set with this in mind
B1) DB Zottman Curls 3x10 (https://www.youtube.com/watch?v=wrjEdVZrkhk)
B2) Incline Bench Close Grip DB Bench Press (tricep focused) 3x15 (https://www.youtube.com/watch?v=DhK2W8RdJSs)
Friday
Gymnastics Focused (Practice)
AMRAP 25 Minutes
4 Wall Walks
300m/250m Row
12 Toes to Bar or Toes to Rings or V Ups
300m/250m Ski
48 Double Unders or 30 Parallette Lateral Hurdle Hops
Week 3
Monday (8/8/22)
Strength Focus: Pull
5 Sets:
6 KB/DB Renegade Rows (each side) (from plank)
12 KB/DB Passthroughs (unbroken) (from plank)
Conditioning
For time (8-Min Cap)
21-15-9
DB/KB Thrusters
Burpees to 6” target
Tuesday (7/26/22)
Aerobic Capacity - Nasal Priority
For time:
Row 1,000m
20 D-Ball Ground-to-over-Shoulder (100/70)
Row 1,000m
20 D-Ball Ground-to-over-Shoulder
Row 1,000m
(30-min cap)
*Intention: Nasal Breathing - Pushing the consistency & intensity throughout*
-Warm up with breath work - Coaches choice
Wednesday
Strength & Power
4 Sets (ascend from Week 2)
A1) Bulgarian Split Squat 4x10 3-sec descent + pause at bottom (Primer. BW or light weight)
A2) Back Squat 4x4 (4+ on last set) (build from Week 2)
4 Sets
B1) 8 Z-Press
B2) 8 Hanging Straight Leg Raise
B3) :30 L-Sit
Thursday
Olympic Weightlifting Focused
Every 2:30 x 6 sets (15 Mins)
1 Power Clean + 1 Squat Clean + 1 Split Jerk
(Loads should be higher than last week’s complex)
*MECHANICS - CONSISTENCY - INTENSITY - Build each set with this in mind
3 Sets
B1) 12 DB Hammer Curls
B2) 20-30 Banded Triceps Pressdowns
Friday
Gymnastics Focused (Practice)
EMOM 20
Odd: 1 Strict Pull-up + 1 Kipping Pull-up + 1 Chest-to-bar + 1 Toes-to-Bar + 1 Bar Muscle-up
Even: 40 seconds Skipping Rope (not jumping, not double unders, use it as running skill practice)