Tim Rocafort

January 13, 2020

Tuesday, 1/14

Warm Up

3 Rounds

6 Pause Squats

6 Rev Hand Spider Lunges

6 Jump Squats

6 Squat to Bootstrappers

Strength

Squat Clean Progression (25 min)

Prep:

1×3 Jump Shrug+ 3 Hang Power Cleans+6 Front Squats (bar only)

2×2 Hang Squat Cleans

Tall Clean

2-2-1-1-1

Hi Hang Squat Clean 

5×1

Met

January 12, 2020

Monday, 1/13


Warm Up

3 Rounds

6 Reverse Hand Spider Lunges

6 Alt T Push Ups

6 Alt Samson Lunges

6 Hanging Scap Retractions

Strength

Split Jerk (25 Min)

Prep:

1×5 Strict Press from split position (bar only)

2×2 Push Press+1 Split Jerk

2×1 Push Press+1 Split Jerk

Work: 

Split Jerk 8×1 …

January 12, 2020

Programming Preview: Week of 1/13

Monday, 1/13: Split Jerk & Met Con – Toes to Bar, Single DB Hang Clean & Jerk, and Push Ups

Tuesday, 1/14: Squat Clean Progression & Strength Met Con – Squat Clean and Front Squats

Wednesday, 1/15: Met Con – Assault Bike, Alt DB Snatch, Burpees, and Pull

January 11, 2020

Sunday, 1/12


Warm Up

3 Rounds
15 Band Good Mornings
10 Alt Samson Lunges
15 Jumping Jacks
5 Inchworm to Plank

EMOM 12 Minutes

A) 8 DB Step Ups*
B) 12 Heavy Russian KB Swings 
C) :45 Plank Hold

Strength

Deadlift (30 Min)
Prep: 1×10 RDL w/bar, 5-5-3-3 working up
Work: 4×5 …

January 10, 2020

Bring-A-Friend Day, 1/11


Warm Up

3 Rounds
12 Pause Squats
6 Spider Lunge w/reach up
12 Mountain Climbers
6 Plank to Squat

Met Con

For time (26 Min Cap)
Run 400 M
15 DB Devil Press
30 Alt OH Plate Lunges
45 Ab Mat Sit Ups

Run 400 M
12 DB Devil Press…

January 9, 2020

Friday, 1/10

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Dolphin Push Ups

6 Scap Push Ups

6 Pause Hip Bridges

Prep (10 Min)

1×10 Bench Press w/Bar

4×5 Bench Press (working up)+ 5 Prone Plate Retract and Press/10 Band Curls (alternate 2 rounds of each)

Work (25 Min)

5 Rounds …

January 8, 2020

Thursday, 1/9

Warm Up

3 Rounds

6 Spider Lunge w/ reach Up

6 Jump Squats

6 PVC Dislocates

6 Hips to Wall

Weightlifting Baseline 2

Max Snatch

Prep (10 Min)

1×10 Sn Grip RDL w/bar

1×2 Three position Pause Extensions+2 Hang Hi Pulls

3x1Hang Power Snatch+ 1 Snatch

In 15 Minutes, work …

January 7, 2020

Wednesday, 1/8

Warm Up

3 Rounds

15 Band Good Mornings

10 Alt Samson Lunges

15 Mountain Climbers

10 Supine Scorpion

Met Con

6 Rounds of :30 work/:30 Rest at each station before moving on

Bike

KB Swing/Plank Hold (alternate 3 rounds each)

Double Unders

Alt DB Snatch/ Hollow Rocks

Mobility

Band Hamstring …

January 6, 2020

Tuesday, 1/7


Warm Up

3 Rounds

6 Pause Squats

6 Reverse Hand Spider Lunges

6 Alt Samson Lunges

6 Alt Dead Bugs

1:30 Death stretch/side (:45 low/:45 high)

Strength

Front Squat (30 Min)

Prep: 1×10 w/bar, 3×3 working up

Work: 5-5-3-3-3 working up

Met Con

For time (6 Min Cap)

Two rounds…