Workouts for the Week 20.08.18

Monday

Warmup

Foam roll quads 1min/side

2 rounds

1min supported squat

10 WB

20 dowel external rotations

10 thoracic extension w WB

10 self mobility for wrist

 

Part A

4 sets of 3

Front Squat @78%

Part B

5 RFT

*20min cut off

35 DU

25 KBS

15 TTB

5 Ring rows

 

Tuesday

Warmup

2 rounds

10 WB

15 banded passovers (close grip)

10 DB thoracic rotations (lying)

15 banded tricep pushdown

 

Part A

5 sets to fatigue @80%

Strict press

Push press

Push jerk

Part B

“Nancy”

5RFT

400m run

15 OHS @29/43

 

Wednesday

Warmup

Pigeon stretch 1min/side

Tabata
Hollow rock
Active bar hang

2 rounds
10 DB reverse fly
10 air squat

 

Part A

6 sets of 8
Rolling Pistols/ Pistols/ Shrimp
Ring row

Part B

10min AMRAP
5 kipping pullup
10 WB
20 Deadlift @35/65 50/80

 

Thursday

Warmup

Foam roll quads 2min/side

3 rounds
20 banded crab walks
10 glute bridges
6 Nordics (partnered)

Relay race: burpee KB plank taps

 

Part A

3 sets of 8 @68%
Sumo Deadlift

Part B

10 rounds
1min max calories
1min rest

Friday

Warmup

2 rounds
1min supported squat
10 WB
10 BB behind head press (wide)
2 laps banded vibrations (wide)

 

Part A

Technique practice

EMOM 6
Snatch complex
3 Power snatch @90%

EMOM 5
2 squat snatch

EMOM 4
1 hang squat snatch

Part B

3 RFT
*15min cut off
15 pushpress @20/35 30/45
15 situps
5 ring muscle up/CTB

 

Saturday

Warmup

2 rounds

5 pullups

10 WB

5 banded goodmornings

10 DB push press

15 banded passovers

Workout
Teams of 2
1 working, 1 resting
*35min cut off

*every 20 reps, both partners perform 10 synchro burpees over bar
*partner holds position on same movement

(Eg: thruster; partner holds BB in front rack)

80 KBS
80 thrusters @15/25/35/50
60 CTB
60 WB
40 push jerk @15/25/35/50
40 calories

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