Monday 10.22.18

Monday
10.22.18

Strength
Deadlift 4x3
Start at 80% and build up

Conditioning
Partner Workout: (20 minute cap)
100 Calories on bike or Row (Total between partners) , 1 athlete working at a time
Then,
50 "Synchro" pull-Ups
50 "synchro" Burpee Box Jumps
Then,
100 calories, 1 partner working at a time

The synchro does not need to be a true perfect synchro, just make sure athletes are both going at the same time and doing the same reps.

Friday 10.19.18

Friday
10.19.18

Strength/Power
Pause Snatch above knee
7 Rounds, perform 1 rep every :90.
No specific percentages, pick a weight that allows you to dial in your above knee positions.

12 Minute AMRAP
Buy-in 50 KB Swings
then,
10 Single arm KB Push Press (5 each arm)
1 Rope Climb (Substitute 5 reps of pull-ups or lay down pull-up rope climb)

Level 3- 53/36
Level 2- 36/26
Level 1- A weight that allows the swings to be done in 3 sets or less, push press done consistently in 5's.

Thursday 10.18.18

Thursday
10.18.18

Warm-up
"Snatch" game https://www.youtube.com/watch?v=z73sKMXkovQ

Strength/Power
Back Squat 10-8-6-4-2
Start around 75% if you know your 1RM, if not, start with a challenging weight for 10 reps and look to add 5-10Lbs on each successive set. If you performed this rep scheme last week aim to increase by 5-10lbs across sets.

Conditioning
For Time 3 Rounds:
10 Burpees
10 Thrusters
rest 1 minutes
2 Rounds:
15 Burpees
15 Thrusters
Rest 1 Minute
1 Round:
20 Thrusters
20 Burpees

Level 3- 95/65
Level 2- 75/55
Level 1- Pick a weight that lets you move through the thrusters quickly, but should be challenging enough you can't go unbroken in the later rounds

Wednesday 10.17.18

Wednesday
10.17.18

Strength
2" Pause deadlift 4x3
15 minute segment. Pause these reps immediately off the ground for 2 seconds, then continue to lockout. Build up across all 4 sets but keep weight at a loading that allows for perfect back positions.

Conditioning
In Partners: For Time:
3 Rounds:
30 Hang Power Snatch (Partner holds bar overhead)
30 T2B (Partner hangs from bar)
30 Burpees (Partner holds plank)

(20 minute cap)

Tuesday 10.16.18

Tuesday
10.16.18

Warm-up
8 minutes Agility ladder drills (1/2 class)
8 minutes steady pace: (other 1/2 class)
10 Burpees
:30 dragon pose each side
15 Scap Pull-Ups
:30 plank hold

Strength/Power
Split jerk 4x3
15 Minutes, Practice technique on jerk triples, build up in weight across sets. Focus on achieving the correct footwork and movement

Conditioning
8 Minute AMRAP:
12 Wall-Balls
24 Double Unders

*Pick a HEAVY wall-ball for this workout, needs to be challenging enough that 12 in a row is challenging even the first round.