Workouts for the Week 22.10.18

Monday

Warmup

Banded adductor stretch on wall 1min

Supported squat 1min

Wrist mobility 1min

2 rounds

10 single leg KB deadlift

10 WB

2 rounds

12 dowel stick external rotations

12 shoulder blade high plank

 

Part A

4 sets of 2

Front squat 1 + 1/4

*2-3 warmup sets, then increase weight across working sets

Part B

Buy in 12/15cal

Into

AMRAP 4

8 Deadlift @35/40 55/70

8 Lateral burpee over bar

*REST 3min

Buy in 9/12cal

Into

AMRAP 4

6 Deadlift @40/45 60/75

6 Lateral burpee over bar

*This workout is for speed. Aim to keep your heart rate at a high level, so choose a moderately challenging weight to keep up the intensity.

Recovery

Trigger hamstrings, BB roll quads

 

Tuesday

Warmup

Foam roll quads 1min/side (quick and light)

Pigeon stretch 1min/side

Wrist mobility 1min

2 rounds

12 Banded shoulder push down

10 hollow to superman

8 Face angels (light)

6 broad jumps

4 cal bike

 

Part A

3 sets of 6-6-6

Strict – push press – push jerk

*2-3 warmup sets, then hold weight across working sets

Part B

For time

60 Thrusters @15/30 35/50

Perform 5cal every time bar is dropped

*Break into manageable reps from the start. 15min cut off

Recovery

Floor chest stretch, banded lat stretch, foam roll quads

 

Wednesday

Warmup

1 round

10 banded passovers

10 banded OHS

10 banded OH lunges + passover

2 rounds

5 wall facing squats

10 banded goodmornings

5 ring dips

10 ring row

 

Part A

2 sets of 10

Snatch deadlift @100% (snatch)

3 sets of complex

Snatch pull

Hang power snatch

Hang squat snatch

2 OHS

* Aim for 1-2min rest between sets. Build weight across sets

Part B

1 bar MU / CTB : 10 DU

2 bar MU / CTB : 20 DU

3 bar MU / CTB : 30 DU

4 bar MU / CTB : 40 DU

5 bar MU / CTB : 50 DU

*This workout is designed to be quick! Challenge yourself with the gymnastics movement; if you usually use a band try without, attempt MU with a band to work on technique. 10min cut off

Recovery

Stretch calves (downward dog), trigger hamstrings, banded lat stretch

 

Thursday

Warmup

‘To the Window’

(hollow rock, Vup, superman)

4x30sec intervals

40 single leg calf raises

400m run

30 monster walks

 

Part A

EMOM 20

Hip thrust

Banded step up

Sumo deadlift

Single leg calf raises

OH plate lunges

*Focus on quality. Aim to finish each minute with 10-15sec of rest

Part B

3 RFT

15 Pushpress @25/40 35/50

10 box jumps

*This workout will start to burn, especially after the EMOM, so break reps up from the start. *8min cut off

Recovery

Couch stretch, foam roll calves, trigger ball glutes

 

Friday

Warmup

3 rounds

10 WB

30sec active hang

10 banded pull aparts

30sec dead hang

 

Part A

3 sets of 12

Strict pullup

Ring row

*Aim for 1min rest between sets

Accumulate between sets

1min L sit / knee tuck

1min HS hold / box hold

Part B

Chipper

21 HSPU

21 calories

21 pushup

21 TTB

21 ring dips

21 air squats

21 flares

*This workout is designed to be broken up and finished, so use appropriate scaling for you to finish. 21min cut off

Recovery

Rig mid back stretch/upper back stretch, foam roll lats

 

Saturday

Warmup

WB captain ball 4min

2 rounds

10 air squats

5 strict pullup

10 alternate pushups

2 laps banded vibrations

2 rounds

10 Vup

10sec hollow hold

10 hollow rocks

10sec hollow hold

*Every 2min perform 1round

Workout

Teams of 2

For time

400m partner shared WB carry

80 WB

40 Pullup

10 rope climbs

5m handstand walk / 15sec HS hold

*One partner works while other rests. Break reps as needed. 20min cut off

Recovery

Foam roll quads, couch stretch, rig lat stretch, ab stretch (cobra)

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