Blog
All Levels
A1) 10min to find your Max of the day of 1 Power Snatch + 1 Hang Power Snatch with a 3 sec pause in the catch
A2) EMOM for 10 min 1 Power Snatch + 1 Hang Power Snatch with a 3 sec pause in the catch
B) 3 rounds with 1:30 working and 3 min Rest of: 25 ub WBS 10/6 kg remaining time db burpees over the box
score # of burpees
A. 4 rounds of:
A1. 8/8 sandbag lunges
A2. one arm bottom up KB walk 20m ea
B. 4 rounds of: 1 min row for max cal
rest 1:30 btw rounds
16.30 Weightlifting
A. Back Squat 6x2 @ 80%
B. Snatch
B.1 Establish a daily max in triples.
B.2 Do five additional sets of doubles at the weight of the heaviest triple.
C. Snatch pulls
C.1 Five sets of five reps at 110% of the heaviest triple. Three second pause in the starting position of every rep.
D. Snatch deadlifts – Ilya Ilin style!
These are not just regular deadlifts with a wide grip. On the contrary, you move the bar slowly from the ground and then stop with your legs still bent and upper body over the bar. You hold this position for three long second with the bar glued to the thighs.
Watch these two videos before trying it:
D.1 Three sets of ten reps at the weight of the heaviest snatch triple.
– Straps are allowed and highly recommend in the snatch pulls and snatch deadlifts. The percentages for 6.1 are not written in stone. If you know what you are doing you can change the weight.
All Levels
A) 5rounds of: A1) 5 ea barbell side lunges A2) 6-8 heavy bend over barbell rows (sup)
B) EMOM for 3 rounds of: 1) ME Handstand hold 2) TTB 3) Burpees 4) Rest
17.30 Gymnastics
A. Find your 1RM Weighted pull up and weighted Ring dips
B. 3 Sets of:
B1. 3-6 Weighted Pull up @ 85-95% of A., rest as needed
B2. 3-6 Weighted Ring dip @ 85-95% of A., rest as needed
C. Kipping Pull up progressions + Kipping Ring dip proressions
D. 3 Sets of:
D1. ME Kipping Pull ups, rest as needed
D2. ME Kipping Ring Dips, rest as needed
18.30 Weightlifting
1.Overhead squat setup + overhead squat.
Squat clean the weight, move it from shoulders to traps, re-grip, split jerk it and do one overhead squat. That is the “overhead squat setup” that I would like you to utilize when you:
1.1 Establish a daily max in overhead squat setup + overhead squat.
1.2 Drop down to 80% and do ten additional reps. The full setup and an overhead squat count as one rep.
1.3 Drop down to 70% and do ten additional reps. The full setup and an overhead squat count as one rep.
1.4 Drop down to 60% and do ten additional reps. The full setup and an overhead squat count as one rep.
Rule 1. In 1.2 you must perform the overhead squat setup with a 1,5 clean rather than a normal clean. In a 1,5 clean you stand halfway up, go down again and then stand all the way up. No pauses in the bottom position, however.
Rule 2. In 1.3 you do a regular squat clean again but instead of split jerking the weight overhead you must power jerk it. When power jerking you can either keep the feet bolted to the ground or you can move them. Bot options are permissible. You must, however, catch the bar with your legs bent.
Rule 3. In 1.4 you do a power clean but instead of power jerking the weight overhead you must now push-press it. When you do the push-press you need to secure the lockout overhead with legs completely straight. Do not go under the bar.
In both 1.2, 1.3 and 1.4 you still have to move the bar from shoulders to traps and re-grip.
Rule 4. If you do not get the bounce in a 1,5 clean or a regular one, if you lose balance in the split jerk and put your feet together in the wrong order, or if you step forward or back as you stand up the overhead squat then that lift is a no-rep.
Rule 5. If you flat out fail a lift you have to do ten burpees over the bar as punishment before being able to continue with the set.
– All of this is done as a workout. Get fucked on pre-workout, put techno on, stop talking and get the work done as fast as you can without letting the technique break down.
We love you Erik - thanks for the awesome programming! Weightlifting 101.
20 Min Amrap: 30 alternating KB thrusters 24/16 30 alternating one Arm KBS 30 Pull Ups
A) complete in Teams of 3: 800m run (each) 100 Push ups 100 KBS 24/16kg 150 DU 150 Burpees 800m run (each) A is working B holds Plank C rest
All Levels
A1) 10min to find your max for the day of: Power Clean + Hang Power Clean
A2) Drop down to 90% and do every 1:30 for 7 sets 1Power Clean + 1Hang Power Clean
B) For 10min:
2 HSPU
10m Shuttle run
4 HSPU
20m Shuttle run
6 HSPU
30m Shuttle run
...
17:30 Gymnastics
30:00min for quality of:
10/10 Shoulder taps(Beg./Interm.: Plank, Adv.: HS Hold chest-facing-wall)
10m Walking Lunges
10/10 Side over arches
10 Jumping air squats
3-5/3-5 Around the world or leg circles
10m duck walk
A. Establish your 4 rep max for the day in Back Squats (in 3-4 sets) then use 60-70% to do 20 unbroken reps, during your break of 2-3 min during your sets, do 5 pro Pull Ups, fast up and as slow as possible down
B. For time:
50 DU
40 Mountain clilmbers
30 KB Swings 24/16kg
20 KB Cleans
10 KB Snatches
Cap: 5min
18.30 Gymnastics
A. 5 Sets of:
A1. ME Korean Ring push ups + ME Bulgarian Ring push ups + ME Ring push ups
A2. :30seconds Chin-over-bar Hold
A3. 5 High plyo box jumps
B. 2 Teams, 3 Rounds for time as a relay:
20 Air Squats
1 FWD Roll
1 Box jump over
10m Bear crawl
Sprint back
19.30 Weightlifting
A. Split jerk f. blocks/rack
A.1 Establish a daily max in singles.
A.2 Do ten additional sets of singles at 85-90%.
B. Deadlift
B.1 Ten reps, touch and go, strongest mix-grip.
B.2 Ten reps, touch and go, weakest mix-grip.
B.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.
C. Bench press, strict press and bent over barbell rows.
20 minutes AMRAP of the three exercises above. Five reps at each station. You chose a weight yourself but try to make it one that allows you to go unbroken in each set until the very end.
Refrain from an excessively wide grip in the benchpress.
Three seconds pause overhead on every single strict press. Remember to stay completely flat footed for those three seconds by keeping the toes in the ground along with the heels.
Keep the elbows close to the body in the barbell rows, squeeze for one second in the top and lower the bar in controlled fashion without letting it touch the floor.
A. EMOM for 12 Min
Even: 5ea single leg RDL
Odd: 5ea single arm KB Floor Presses
B. In teams of 2:
Complete for 4 Min as many Push Presses as possible 50/30kg (A is doing PP, B is hanging, switch as needed)
-rest 1 Min-
Complete as many TTB as possible (A is doing TTB, B is holding the plank, switch as needed)
-rest 1 Min-
150 Partner WBS 10/6kg
A) 5 sets of:
A1) 4 heavy Pull Ups (sup)
A2) BB OH hold max effort 40/30kg
For time:
Row 500m
10 thrusters 60/40kg
10 Power Cleans 60/40kg
10 over the BB Burpees
10m HS walk
Cap: 10 min
16.30 Weightlifting
A. TNG cleans + split jerk
A.1 Establish a daily max in two TNG cleans and one split jerk.
A.2 Perform ten singles in clean & jerk (squat clean + split jerk) at the heaviest weight of 3.1.
B. Power clean + hang clean + power jerk
B.1 Establish a daily max in the complex.
B.2 Ten minutes AMRAP at 70% of your daily max. Three power cleans, five hang cleans, seven power jerks. When you have finished one round you simply continue with the next.
If you break up the set of power jerks you have to hang clean the bar to continue where you left off.
All Levels
A) 4 sets of:
A1 Landmine Lunges x12 each leg
A2 20m heavy plate carry (2arm)
B) 10 rounds for time, rest 30 sek after each round
2/3 Burpees
3/5 Box jumps
6/10 WBS
17.30 Gymnastics A. Skill: Cartwheel, single arm cartwheel and ariels Cartwheel Single arm cartwheel Ariel with hands down (increase air time) Ariel B. 3 Sets of: B1. 1:00min HS Hold(Chest-facing-wall) B2. 1:00min Plank B3. 1:00min Active Hang 18.30 Weightlifting A. Snatch w. three-second pause in the start-, bottom- and top position. A.1 Establish a daily max in singles. A.2 Drop down 85% of the heaviest single that day and do as many reps as possible in ten minutes. B. Snatch pulls. B.1 Do five sets of three reps on 110% of the heaviest single you hit. Thee second pause in the starting position of every rep. B.2 Drop down to 70% and do twenty reps unbroken but not as TNG. No requirements for pauses in any positions in this set. C. Snatch deadlifts – Ilya Ilin style! These are not just regular deadlifts with a wide grip. On the contrary, you move the bar slowly from the ground and then stop with your legs still bent and upper body over the bar. You hold this position for three long second with the bar glued to the thighs. C.1 Drop down to 50% of the heaviest single and do five sets of five reps of snatch deadlifts.