Workouts for the Week 10.09.18

Monday

Warmup

3 rounds

30sec HS hold

10 air squats

10 OH plate walking lunge

10 hinging banded goodmorning

10 banded passovers

 

Part A

4 sets of 6

OHS

*building

Part B

*25min cut off

Buy in 100 DU

Then,

50-40-30-20-10

Deadlifts @25/40 55/70

25-20-15-10-5

HSPU

 

Tuesday

Warmup

Trigger ball chest 1min/side

Banded last stretch 1min/side

2 rounds

10 BB behind the head press (wide)

30sec active bar hang

1 lap pigeon stretch holds

1 lap bear crawls

Technique practice

 

Part A

4 sets of 3

Jerk

*From the rack. Building

Part B

4min AMRAP

7 WB

7 pushup

7 power snatch @20/35 30/55

*Rest 2min

4min AMRAP

7 air squat

7 pushup

7 thruster @20/35 30/55

 

Wednesday

Warmup

Team of 3;

First to 150cal challenge

OR *first to 100cal if team of 2

3 rounds

10 Banded hollow pulldowns on box

6 L hang + side leg raises

2 TTB drill; feet btw DB

 

Part A

Kipping practice

5 sets

5-7 Arch + jumping pullup + slow eccentric

10 ring row

Part B

EMOM 20

Minute 1: 10cal + 5-10 burpees

Minute 2: 12cal

Minute 3: 50-70 DU

Minute 4: 20-25 KBS

Minute 5: REST

 

Thursday

Warmup

3 rounds

15 WB

10 back extension

10 KB deadlifts

 

Part A

Build to a heavy squat clean

Part B

*rope skill practice

3 RFT

20 burpee box jump overs

2 rope climbs

 

Friday

Warmup

Foam roll lats 1min/side

2 rounds partnered

30sec WB thoracic extension + BB

2 rounds

10 banded ankle mobility

10 duck walks

10 DB side raises

 

Part A

5 sets of 3 @70%

Pausing front squat

*Building

Part B

For Time:

*15min cut off

10 squat cleans @30/45 50/65

20 CTB

30 pistols

40 flares

 

Saturday

Warmup

2 rounds

10 ring rows

10 KBS

10 KB strict single arm press

2 laps banded vibrations (wide)

Workout

In teams of 3

*30min cut off

OH plate carry 200m

Then,

3 rounds

30 CTB

30 situps

30 power snatch @30/45 45/60

OH plate carry 200m

Then,

2 rounds

30 TTB

30 burpees

OH plate carry 200m

Then,

1 round

30 clusters @30/45 45/60

 

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.