Workouts of the Week 5.11.18 – 1RM week

Monday

Warmup

Foam roll quads 1min/side

2 rounds

20 walking lunges

30sec HS hold

10 ring dips

2 laps banded vibrations

2 rounds

20 single leg calf raises

20 single skips / 10 DU

5 BB behind head press

 

Part A

Find your 1RM

Strict press

Push press

Push Jerk

*Increase weight across sets to work up to 1RM

Part B

For time

20 Lateral burpee over bar

40 Hang power cleans @25/30 35/50

100 DU

40 Hang power cleans @25/30 35/50

20 Lateral burpee over bar

*This workout is designed to be . Break up the cleans as needed to continue a moderate pace through the workout. 12min cut off

Recovery

Banded lat & bicep stretch, rig upper back stretch, trigger chest

 

Tuesday

Warmup

Trigger chest 1min/side

3 rounds

5 cal

10 banded passovers

10 WB (heavy)

5 box pushups

 

Part A

Find your 1RM

Back squat

OHS

*Increase weight across sets to work up to 1RM

Part B

3min AMRAP

7 Power snatch @25/30 35/50

7 Vup

7 calories

3min REST

3min AMRAP

10 Power snatch @25/40 35/50

10 Situp

10 calories

Recovery

Couch stretch, abdominal stretch, stretch chest against rig

 

Wednesday

Warmup

Max team bike calorie challenge; first to 150cal/200cal

2 rounds

12 single leg KB deadlift

10 banded lunge passover

12 duck jumps

2 rounds

5 hollow rocks

5 back extension

5 BB standing hip thrust + high pull

5 BB high hang squat snatch

 

Part A

Find your 1RM

Deadlift

Squat snatch

*Increase weight across sets to work up to 1RM

Part B

EMOM 10

Odd 1-6 ring MU / ring dips

Even 5-15 TTB

*Working on technique, not speed. If you haven’t got TTB or MU, now is the perfect time to attempt your first, string a few together, or clean up your current ones.

Recovery

Trigger hamstrings on box, foam rolls quads, tricep smash

 

Wednesday WEIGHTLIFTING

Sotts Press: 3×5

Pause Snatch Balance + Snatch Balance + OHS: 3x (1+1+1)

Behind the neck Jerk + Jerk (1+1) x 3

Sumo Deadlift with no shoes: 2×10

Strict Toes to Bar x 25 total

Box squats: 5×3, 2×8

In between box squat sets do deadbug holds for 30 seconds and KB Side Bends x 20 each side

 

Thursday

Warmup

2 rounds

5 pullups

5 pushups

5 air squats

1 rounds

10 Banded goodmornings

10 Banded bent over row

10 Banded glute bridge

 

Part A

3 sets of max attempt

Pullup

For time

200m row

1 set of max attempt

Pushup

For time

500m row

2 sets of max attempt

HSPU

For time

1km row

Part B

AMRAP 10

15 WB

40 Mountain climbers

15 KBS @8/16 16/24

30 DU / 60 singles

Recovery

Foam roll lats, rig back stretch, floor quad stretch

 

Friday

Warmup

3 rounds

20 banded ankle mobility

10 walking drinking birds

30sec tricep smash / side

10 DB thruster

 

Part A

Find your 1RM

Front squat

Squat clean

*Increase weight across sets to work up to 1RM

Part B

3 RFT

10 cluster @25/30 35/50

10 box jump

1 wall walk

Recovery

Couch stretch, child’s pose, foam calves

 

Saturday

Warmup

3 rounds

20 bear crawls

10 WB

10 banded passovers

10 DB press

Workout

Teams of 3

For time

80 calories

60 power snatch @25/40 45/60

30 WB

1 KB carry @16/24 24/32

60 calories

40 power snatch @25/40 45/60

30 WB

1 KB carry @16/24 24/32

40 calories

20 squat snatch @25/40 45/60

30 WB

1 KB carry @16/24 24/32

Recovery

Foam roll lats, foam roll quads, trigger chest

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