Friday
7.5.19
Strength
Strict Press 5x3
After each set perform 5-7 reps of strict pull-ups. Pick a weight that allows for a focus on bracing the core and performing each rep with quality.
Conditioning
10 Rounds: (20 minute cap)
3 Deadlift
9 Box Jumps
27 Double Unders
L3- 275/185
L2- 185/125
L1- A weight that allows for every set of deadlifts unbroken, with a focus on speed of transitions between exercises.
5 Minutes stretching Hamstrings, lower back, calves, shoulders
Thursday 7.4.19
Wednesday 7.3.19
Wednesday
7.3.19
Strength
Snatch Pull + Snatch 5x1
Moving down to the floor this week, first find a groove for the lift by performing a pull, then after the pull Follow it up with a full snatch.
Conditioning
4 Rounds: (15 Minute Cap)
12 Shoulder to Overhead
8 Calorie Bike/Row
4 Bar Muscle Ups
L3- 135/95
L2- 95/65
L1- A weight that allows for an unbroken set of 12 on at least the first round.
Stretching
5 Minutes stretching Shoulders, lats, hip flexors
Tuesday 7.2.19
Tuesday
7.2.19
Skill
Spend 12 minutes working through Kipping T2B Progressions
Conditioning
"Elizabeth" (15 Minute Cap)
21-15-9
Cleans 135/95
Ring Dips
*As prescribed is full squat cleans
Stretching
Spend 5 minutes stretching chest, quads, triceps
SUMMER READY CLASS
:30 work :15 rest, 6 sets each exercise
Side to side V-up
Hip check in side plank (alternate sides)
X Crunches
PVC Sit-ups
5 sets:
8 Strict DB Press
10 Wide push-ups
12 DB push press with same weight rest 1:30
3x3 minute AMRAP, Rest 1:00 between each
400M Run
Max DB hang squat clean in remaining time
Monday 7.1.19
Monday
7.1.19
Strength
Snatch Balance 4x2
Try to build heavier than 2 weeks ago. Pause the second rep for 3 seconds in your catch position. If you did not do this previously pick a weight that allows for a focus on catching in the bottom position.
Conditioning
For Time: (12 minute cap)
30 Thrusters
800M Run
30 Thrusters
L3- 95/65
L2- 75/55
L1- A weight that allows at least sets of 10 in the second round of thrusters.