Wednesday
6.12.19
Strength
Split Jerk 4x3
Take these out of the rack, ideally pause in your catch position for a full 2 seconds each rep focusing on positioning of your back foot. Weight selection by feel, not maximal.
Conditioning
"Fran"
21-15-9
Thrusters 95/65
Pull-Ups
Tuesday 6.11.19
Tuesday
6.11.19
Skill
Spend 12 minutes working through L-sit progressions and ab strength drills
Conditioning
12 Minute AMRAP:
3-6-9-12
Box Jumps
Calorie Row (Bike if needed)
Power snatch
L3- 95/65
L2- 75/55
L1- A weight that allows for unbroken snatches through at least the round of 9
SUMMER READY CLASS
40-30-20-10
(20 minute cap)
Bicep Curls with barbell
Ring Rows
:40 work :20 rest x4 rounds:
Weighted V-Ups
Side plank with knee tuck left
Side plank with knee tuck right
Bicycle Crunches
7 Minute AMRAP:
10 DB burpee deadlifts
10 Push-Ups
10 DB front squat
Monday 6.10.19
Monday
6.10.19
Strength
Overhead Squat 4x3
Pause 3 seconds in the bottom on the final rep of each set. Use weights that allow for a focus on form. Build up by feel.
Conditioning
3 rounds: (18 minute cap)
400M Run
10 double DB clean and jerks
8 Clean and Jerks
6 muscle ups
L3- 50/35, 135/95
L2- 35/25, 95/65,
L1- Weight that allows for unbroken DB clean and jerks, no more than 2 sets on the barbell, and a difficult pull-up variation
Friday 6.7.19
Thursday 6.6.19
Thursday
6.6.19
Strength
Snatch 6x2
Taking these from the floor now, focus on sweeping the knees back and making solid bar/body contact.
Conditioning
For Time, 18 minute cap:
100 Wall-Balls
100 Push-Ups
100 Box Jump overs
SUMMER READY CLASS
120 V-Ups
Every break perform a :30 side plank each side
(20 minute cap)
4 sets:
5 heavy close grip bench (fingers on smooth)
15 banded overhead tricep extension with 3 second eccentric
7 rounds each, alternating with a partner:
10 burpees over the rower
100M Row Sprint