Friday
11.2.18
Strength/Power
Deadlift 4x3
80% of 1RM. Deadlift retest next week! If 1RM is not known use a moderate loading and keep it the same across all sets.
12 Minute AMRAP
16 DB Snatches, Alternating
8 Burpees
2 Rope Climbs
Level 3- 50/35
Level 2- 35/25
Level 1- A weight that allows for the snatch to be done unbroken in the first 3-4 rounds
Thursday 11.1.18
Thursday
11.1.18
Accessory
12 Minute Steady AMRAP, not for rounds, but for quality of movement
10 Double KB Overhead Sit-Ups
Single Arm Overhead DB walk down and back across gym floor
10 Bulgarian deadlifts with DB's, on each leg
Conditioning
20 Minute AMRAP
50 Box Jump Overs (Must be done in 5's)
50 Push-Ups (Must be done in unbroken 5's each set)
50 Pistols (Must be done in 5's)
50 DB Power Cleans (Must be done in 5's)
Partners can have 2 separate weights or scaling modifications. The sets must all be done in 5's, but they do not have to be done back and forth. One partner could do 10, the other could do 5 if you need a break. All sets done must be in multiples of 5 or the set does not count. Pick weights that let you move steady throughout, but on the clean should be moderately challenging. If you do not have pistols scale to DB Lunges with the same weight of DB's as you use for the power clean.
Wednesday 10.31.18
Wednesday
10.31.18
Warm-up
Steal the ball game- https://www.youtube.com/watch?v=4DT_QixQ8yk
Strength/Power
Back Squat 10-8-6-4-2
Final week for this progression. Add weight from last week if you performed this, oherwise start at 70% and build each set. If you do not know your 1RM start at a moderately challenging weight and build over the 5 sets.
Conditioning
30 T2B 400M Run
30 Overhead Squats
400M Run
30 Double KB or DB Push-Press
(14 Minute Time Cap)
Level 3- 75/55, 36/26
Level 2- 45/35, 25/15
Level 1- A weight that allows for short rests, quick sets, and constant movement through the indoor work
Tuesday 10.30.18
Tuesday
10.30.18
Strength/Power
Clean and Jerks
3-3-2-2-1-1
Every 2:00 for triples, Every :90 for doubles, Every 1:00 for singles. Base off of feel, build weight every set. Should start moderate and end up at or near a 90% single if you know your percentages.
Conditioning
3 Rounds, every 4:00
30 Calorie Row/24 Calorie Bike
10 Power Snatches
Max KB Swing in remaining time
Level 3- 155/105
Level 2- 115/85
Level 1- A number of calories that can be completed comfortably under 2:00, and a weight that can be cycled for 4-5 reps at a time.