Workouts for the Week 30.07.18 – 1RM WEEK

This week is all about testing our max effort lifts and times. It is a perfect way to not only smash goals, but set future goals. These numbers should be recorded for later referral and in preparation for the upcoming 12week strength program, where we will be working off percentages!

Monday

Warmup

2 rounds

1min supported squat hold

30sec OH plate hold

15 air squats

10 banded passovers

5 cal

*bar bail

 

Part A

1RM Back squat (20min)

1RM OHS (20min)

Part

2 RFT *8min cut off

20 hang power clean @15/25/35/50

15m OH lunge walk @5/10/20

50 DU

 

Tuesday

Warmup

Banded chest opener 1min/side

6 laps KB farmers carry

EMOM 8

Pushups

Banded lat pulldown

Bench dips

DB push press

 

Part A

1RM Bench (20min)

1RM Strict press (20min)

Part B

4 rounds for time

10 cal bike

10 burpee

Wednesday

Warmup

Trigger chest on rig w shoulder flexion 1min/side

3 rounds

10 WB

10 dowel stick external rotations

10 banded goodmornings

1 lap of inch worms pushups

 

Part A

1RM Front squat (20min)

1RM Clean (20min)

Part B

5min AMRAP

Corner run

10 KBS

10 box jump

 

Thursday

Warmup

Foam roll quads 1min/side

Banded lat stretch 1min/side

Partner 2 rounds

10cal

Active bar hang

Partner 2 rounds

10cal

Plank

2 rounds

10 banded passovers

10 DB reverse flies

 

Part A
For time

Row 200m

3 attempts

Max pull-up unbroken

Max pushup unbroken

For time

Row 500m

3 attempts

Max HSPU

For time

Row 1000m

 

Friday

Warmup

Basketball shots + burpees (3-4min)

2 rounds

10 WB

10 single leg KB deadlifts

15 banded passovers

1 lap spiderman lunge into pigeon stretch

 

Part A

1RM Deadlift (20min)

1RM Squat Snatch (20min)

Part B

2 rounds – 1min rest between

Team/partnered max cal in 2min

*beat first attempt

Saturday

Warmup

3 rounds

10 Banded goodmornings

10 sit ups

10 air squats

Slow loop run

 

Workout

Teams of 2

*25min AMRAP

Loop run

20 Power cleans @25/35/45/60

20 TTB

20 Burpees

Loop run

16 Power cleans @25/35/45/60

16 TTB

16 Burpees

Loop run

10 Power cleans @25/35/45/60

10 TTB

10 Burpees

Finisher

3 teams / 8 rounds

10m HS walk each

 

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