Workouts for the Week 03.09.18

Monday

Warmup

Foam roll quads 2min/side

Overhead banded lat stretch 1min/side

2 rounds

1min plank

20 OH plate lunges

10 DB pushpress

3 attempts to max

HS hold (wall or freestanding)

Headstand hold

 

Part A

10 EMOM

4-6 Push press @80%

Part B

21-18-15-12-9

Kipping CTB

Kipping HSPU

Box jump overs

 

Tuesday

Warmup

2 rounds

1min supported squat
10 banded ankle mobility

10 WB thoracic extension
20 dowel stick external rotations (front rack position)

30sec tricep smash

 

Part A

5 sets of 2

Front squat @85%

Part B

Buy in: 1000m row

3 RFT

21 Power cleans 25/40 (Sx) 45/60 (Rx)

15 KBS

9 Ring dips

Wednesday

Warmup
Tabata

Back extensions

Hollow rocks fwd/bwd

2 rounds
30 sec active bar hang
10 banded hollow pushdowns

10 WB
2 laps banded vibrations

10 DU

 

Part A

Bar muscle up drills

6 sets of

The arch

Hollow pulldown

Support

*Accumulate 30 strict pullups between sets

Part B

AMRAP 12

30 DU

15 Thrusters 15/30 (Sx) 35/50 (Rx)

30 DU

15 TTB

 

Thursday

Warmup

Foam roll lats 1min/side

2 rounds
5 cal

5 WB

10 banded goodmornings
10 BB behind head press
20 crab walks

20 DB bent over row

 

Part A

For quality:

60 KB Single leg deadlift

40 Pistol

60 OH plate lunge

40 BB hip thrust

60 Back extension

40 BB OHS

Part B

3RFT

*10min cut off

20 Pushups

30 Situps

40 DB snatch

 

Friday

Warmup

Tabata
DB pushpress
Air squats

Tabata

Banded tricep pushdown

Hollow hold

 

Part A

5 sets of 5-10

Strict ring dips

Kipping ring dips

Part B

2 RFT

20 WB

10 Box jumps

Part C

?

 

Saturday

Warmup

2 rounds

5 pullups

10 WB

10 banded goodmornings

10 DB push press

15 banded passovers

Workout

Teams of 2 – 1 working, 1 resting

8min AMRAP

Complete:

8 thruster 25/40 (Sx) 35/50 (Rx)

10 Box jumps

*Rest 3min

 

10min AMRAP

Complete:

10 power snatch 25/40 (Sx) 35/50 (Rx)

6 CTB

*Rest 3min

 

12min AMRAP

Complete:

12 push jerk 25/40 (Sx) 35/50 (Rx)

8 cal

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