Friday 5.24.19

Friday
5.24.19

Strength
Deadlift 3x3
Build up in load across the 3 sets of 3, towards a heavy set of 3 for the day. Final week for this progression so push towards a true 3RM.

Conditioning
For Time, 3 Rounds:
75 Double Unders
50 Sit-Ups
25 T2B
10 Power Cleans
L3- 155/105
L2- 115/75
L1- A weight that allows for no more than 2 sets each round.

Thursday 5.23.19

Thursday
5.23.19

Strength
Hang Snatch
6x2
Now we're moving down the body, make sure you're still being patient and waiting for your power position before exploding, don't get impatient here.

Conditioning
10 Minutes in Partners:
15 Calorie Row/Bike
AMRAP back squat while partner is Biking/Rowing

L3- 165/125
L2- 115/85
L1- A weight that allows for sets of at least 10 unbroken reps, and easily taken to the back squat position from the ground.

SUMMER READY
1:00 work :30 rest each exercise for 2 rounds:
side plank left
side plank right
hollow hold
plank hold
KB Russian twist

5 sets:
8 Elevated (front and back foot) split squats each side weight with DB's
20 calf raises with DB's off the edge of plate

7 Minute AMRAP:
12 Push-Ups
12 Jumping Air Squat
12 Burpees

Wednesday 5.22.19

Wednesday
5.22.19

Skill
Spend 12 minutes working through Muscle Up progressions for Ring or Bar

Conditioning
3x5 Minute AMRAP, Rest 1:00 between rounds
400M Run
30 Push-Ups
AMRAP Lunges in remaining time with DB's

L3- 20 HSPU and AMRAP Pistols
L2- 35/25 LB DB's
L1- A weight that is challenging on each lunge.

Tuesday 5.21.19

Tuesday
5.21.19

Strength
Back Squats
Build to a 3RM then perform 2x3 with 90% of that 3Rm. Final week of 3's, try to increase load by 5% or so from last week. Push this to a true max effort point.

Conditioning
3 Rounds:
12 Hang Power Snatch
15 C2B Pull-Ups
18 Lateral over bar burpees

L3- 95/65
L2- 75/55
L1- A weight that allows for at least 1 set of hang power snatch unbroken

SUMMER READY

4 sets:
5 Narrow grip Bench Press (fingers on smooth)
5 standard width Bench Press (fingers 1-2" from smooth)
5 wide Grip Bench Press (Pinkies on knurl marks)
10 Push-Ups (make these as explosive as possible)
Rest 2:00

12 Minutes Steady:
10 partner band rotations each way
20 V-Ups

For time:
30-20-10
KB Goblet Squat
Kb Swing
Kb Push press (1/2 reps each arm)

Monday 5.20.19

Monday
5.20.19

"Thunder+Lightning"
3 rounds:
:30 work (slow) :15 rest/ :30 work (plyo) :15 rest
Tempo Push-Up (3 second negative) add weight to back if needed/box plyo push-ups (perform a push-up on the box but clap hands on each rep
Hollow hold/ V-Ups Goblet squats/jump squats

Conditioning
"17.1"
For Time:
10 Alternating DB Snatch
15 Burpee Box Jumps
20 Alternating DB Snatch
15 Burpee Box Jumps
30 Alternating DB Snatch
15 Burpee Box Jumps
40 Alternating DB Snatch
15 Burpee Box Jumps
50 Alternating DB Snatch
15 Burpee Box Jumps
(20 Minute Time Cap)

L3- 50/35
L2- 35/25
L1- A weight that allows large sets of snatches (15+) even on the later rounds.