Monday 9.23.19

Buy in: Run the Southern Star loop. Complete 10 reps of each movement.

“A Bad Case of the Monday Choke-slams”

For time: Partition as needed

100 Wall Balls

100 Burpees

100 DB Snatches

100 KB Swings

Mike AlleyComment
Thursday 9.19.19

Buy in: PVC pipe Burgener warm up. Mobilize. Receiving coaching. Visualize, Internalize, Actualize.

3 position snatch (power first cycle, squat second cycle). Perform 5 sets of this format. Progressive loading.

5 reps heavy singles. Start at 75% of 1RM

In 12 minutes complete as many rounds as possible of:

Run 200 meters

35 Double Unders

5 Squat snatches 85/135

Mike AlleyComment
Wednesday 9.18.19

Buy in: 7 reps Unloaded barbell complex RDL>Hang Power Clean>Push Press>Back Squat>Push Jerk>Front Squat>Split Jerk

Clean and Jerk 3 sets of 3 Touch and Go reps. Jerk can be push or split. Straight Sets.

Clean and Jerk 3 sets of 2 Touch and Go reps. Jerk can be push or split. Straight Sets.

Clean and Jerk 3 heavy singles. Jerk can be push or split. Progressive loading.

Bar Muscle Up practice. Kip swing for maximum amplitude. Attempt to lay back as you kip up and put your hips to the bar. There are many kip drills that might help get you closer to a bar muscle up. Invictus has some of the best youtube videos I’ve seen on the topic.

In 9 minutes complete as many rounds and reps as possible of:

3 Clean and Jerks@70% 1 RM

3 Bar Muscle Ups

Mike AlleyComment
Tuesday 9.17.19

Buy in: 8 reps cat/cowmel, wall kick-ups or walk-ups, pvc thrusters, hanging leg raises, push-ups. Progressively load your barbell to prepare for the workout. Mobilize as needed.

40 minute cap:

The Seven- Complete 7 rounds for time of:


7 Thrusters 95/135

7 Knees to Elbows

7 Deadlifts 185/245

7 Burpees

7 KB Swings 44/70

7 Pull Ups

Mike AlleyComment
Monday 9.16.19

Buy in: 25 Wall Balls. 8 reps pause squat holding a 10-15# plate like a steering wheel. Hold the bottom position for 3 seconds with arms extended. Mobilize restricted areas. Pay special attention to calves/ankles and hips.

Back Squat 5,5,5,3,3,3,1,1,1,1,1 Progressive loading. Record heaviest rep.

Finisher is 3 separate efforts with rest as needed between efforts. Progressive loading.

12 Snatch Grip Deadlifts

9 Hang Power Snatch

6 Overhead Squats

Mike AlleyComment
Friday 9.13.19

Complete 5 Reps of each movement. Practice getting inverted and make scaling preparations with a trainer. Mobilize.

For time:

10 Strict Handstand Push Ups

35 Double Unders

20 Kipping Handstand Push Ups

35 Double Unders

30 Ring Dips

35 Double Unders

40 Russian Twists w/Plate (20 taps/side) 10#/15#

35 Double Unders

50 Split Squats w/Rear leg elevated on Hip Thrust Bench (25/side)

35 Double Unders

20 Meters Walking Overhead lunge 53/95

Mike AlleyComment

Buy in: 1000 meter row or 800 meter run or 50 calorie bike.

3 position snatch w/unloaded barbell.

3 sets 3 position snatch progressive loading.

7 Rounds for time:

5 Power Snatches 63/115

1 Legless Rope Climb (sub 8 Pull Ups)


1000 meter row for time.

Mike AlleyComment