Tim Rocafort

June 13, 2021

Monday, 6/13

Warm Up

3 Rounds

10 Band Good Mornings

10 Alt Bird Dogs

10 Alt Samson Lunges

20 Mountain Climbers

Prep (6 Minutes)

:30 Bike (easy)

2×6 DB Push Press+6 DB Deadlifts (light)+30 Single Skips

:30 Bike (moderate)

1×6 DB Push Press+6 DB Deadlifts (working weight)+30 Double Unders

:30 Bike (hard)…

June 13, 2021

Programming Preview: Week of 6/14

Monday, 6/14: Met Con – Assault Bike, Double Under, DB Push Press, DB Deadlift, and Ab Mat Sit Ups

Tuesday, 6/15: Pause Front Squats

Wednesday, 6/16: Gymnastic Skill & Met Con – Run, DB Snatch, and Toes to Bar

Thursday, 6/17: 2k Row & Met Con – Thrusters

June 11, 2021

Saturday, 6/12

Warm Up

3 Rounds

8 Spider Lunge w/ reach up

8 Alt Samson lunges

8 Alt Dead Bugs

8 Supine Scorpion

3 Rep Max Back Squat Test (35 minutes)

Prep:1×10 w/bar, 3-3-3-2-2-2-2 working up

Work: 1-3 attempts at 3 Rep Max

Met Con

4 Rounds

1 Minute Wall Ball

1 …

June 10, 2021

Friday, 6/11

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
5 Dolphin Push Ups
10 Pause Hip Bridges

Push/Pull (25 Minutes)

Prep: 2×5 DB Bench working up+25 Band Pull Aparts
Work: 5×8-12 DB Bench Press working up
Follow each set with Pull Ups*

Met Con

5 Rounds for Time …

June 9, 2021

Thursday, 6/10

Warm Up

3 Rounds

5 Squat to Bootstrappers

10 Rev Hand Spider Lunges

5 Plank to Squat

10 Squats (pause/reg/jump)

Prep (9 minutes)

1×5 Hang High Pull+5 Hang Power Cleans

:30 Row (easy)

2×5 Hang Power Cleans working up

:30 Row (moderate)

1×5 Hang Power Cleans (working weight)

:30 Row …

June 8, 2021

Wednesday, 6/9

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Rev Hand Spider Lunges
6 Alt T Push Ups
12 Mountain Climbers

Strength

Push Press (20 Minutes)
Prep:1×10 strict press w/bar, 3×5 working up
Work: 10-8-6-4-2 working up

Prep (5 minutes)
2×5 Kip Swings+6 Single Arm DB Push Press (3/side)
1×5 …

June 7, 2021

Tuesday, 6/8

Warm Up

3 Rounds
8 Spider Lunge w/ reach up
8 Alt Samson lunges
8 Alt Dead Bugs
8 Supine Scorpion

1 Minute Squat Hold
1 Minute Single Leg Flexion/side
1 Minute Squat Hold

Strength

Back Squat (25 Minutes)
Prep: 1×10 w/bar, 3-3-3-2-2
Work: 3×2 at same weight

Met Con

June 6, 2021

Monday, 6/7

Warm Up

3 Rounds

6 PVC Dislocates

12 Spider Lunges

6 Plank to Squat

12 Squats (pause/regular/jump)

Prep (8 minutes)

1×3 Hang High Pull+3 Hang Power Snatch (bar only) +6 Step Ups

:30 Bike (easy)

2×3 Hang Power Snatch (working up)+6 Box Jumps +3 Devil Press

:30 Bike(hard)

Met Con

June 6, 2021

Programming Preview: Week of 6/7

Monday, 6/7: Met Con – Bike, Hang Power Snatch, Box Jump Over, and Devil Press

Tuesday, 6/8: Back Squat

Wednesday, 6/9: Push Press and Toes-to-Bar

Thursday, 6/10: Met Con – Row and Hang Power Cleans

Friday, 6/11: DB Bench Press and Pull Ups

Saturday, 6/12: 3 Rep