Thursday 3.7.19

Thursday
3.7.19

Strength/Power
Push Press 7x1
15 Minute segment. Use 90% of your established max for these sets, looking to build up across sets if technique allows. If you did not test a 1RM use a weight that leaves 1 reps in the tank for the first few sets and builds towards a heavy single.

Conditioning
3 Rounds:
400M Run
20 Calorie Bike/Row
20 Alternating DB Snatches

Wednesday 3.6.19

Wednesday
3.6.19

Strength/Power
The set: 1 Clean Pul + 1 Clean + 1 Jerk
Every :90 for 7 Rounds complete 1 set. Build up in weight but focus on technique and maintaining positions that we've been drilling on slow pulls.

Conditioning
5 Rounds (18 Minute Time Cap)
9 Overhead Squats
7 Burpee Box Jumps
5 C2B Pull-Ups

Level 3- 115/85, 30/24, Bar Muscle Ups
Level 2- 95/65, 24/20
Level 1- A weight to do unbroken OHS, And keep box jumps consistent. Pull-Ups in no more than 2 sets.

Tuesday 3.5.19

Tuesday
3.5.19

Strength/Power
Pause Front Squat 6x1
15 Minute Segment. Build up across sets, start at around 75% of your back squat max if you tested it. Focus here is on posture and control of the load. Going now to singles for these final 2 weeks. Make an effort to control the weight, but build up towards a near maximal single on your final set.

Conditioning
For Time: (12 Minute Time Cap)
80 Wall-Balls
40 Ring Dips
20 Power Cleans

Level 3- 135/95
Level 2- 95/65
Level 1- A weight that allows sets of at least 5 reps, ring dips in sets no less than 5 at a time

Monday 3.4.19

Monday
3.4.19

Skill
Spend 12 minutes practicing varying Pistol Progressions (box, band, etc)

Conditioning
20 Minute AMRAP:
5 Deadlifts
10 KB Goblet Squats
15 Push-Ups

Level 3- 275/185, 53/36
Level 2- 205/135, 36/26
Level 1- A weight that is challenging but sustainable for deadlifts, no more than 2 sets on any exercise.