Workouts for the Week 10.12.18

Monday

Warmup

2 rounds

5 pullups

10 WB

30sec handstand hold

8 squat bar tap

2 rounds

3 BB high hang pulls

3 BB high hang power cleans

3 BB hang power clean

 

Part A

Build to heavy

Power clean

*Increase weight to find 1x heavy lift. Allow 1-2min rest btw heavier lifts

Part B

2 RFT

10 CTB

20 kipping HSPU

30 situp

40 WB

*This workout is designed to keep you moving – break up the reps sufficiently. 14min cut off

Recovery

Banded lat stretch, foam roll quads, abdominal stretch

Tuesday

Warmup

3 rounds

10 Banded passovers

10 Walking pigeon

8 ring row

12 air squats

 

Part A

4 sets of 12

Slow DB step up

30m walking lunge

*Hold DB weight across 4 sets, supersetting with lunge walk. Perform slowly to load glutes and quads appropriately.

Part B

6 rounds

On the 90sec, perform;

1 squat clean + 1 split jerk

5 BB facing burpee

1 rope climb

*This workout is designed for skill practice under fatigue- aiming to have work finished with ~20-30sec rest.

Finisher

Max effort broad jump

Recovery

Quad stretch, foam roll lats, pigeon stretch

Wednesday

Warmup

2 rounds

8 Reverse banded hollow pullbacks

1min supported squat

8 Banded hollow pulldowns

2 rounds

10 plate hip thrusts

10 plate bent over rows

10 plate GTOH

Tabata

Hollow rock hold + floor L sit + superman + hollow rocks

 

Part A

5 sets of skill practice

  1. 20 Kipping swing
  2. 5 kipping pullup + hold at top for push back
  3. 8 strict CTB + slow ‘down’ phase

Part B

11min AMRAP

1-2-3-4-5…Heavy snatch @35/50 50/70

12cal

*This workout is designed to stress your heavy snatch technique under fatigue.

Recovery

3min relaxation stretch, banded lat stretch, trigger ball chest

 

Wednesday WEIGHTLIFTING

3x 5 High Hang Muscle Snatch + 5 Snatch Grip Behind The Neck Press

5x 3 SN PP + 1 Pause OHS + 1 OHS

5x 1 Snatch Lift off to 1” off ground and hold for three seconds + 1 Snatch working sets (don’t count your warm ups as part of the 5 sets)

In between sets perform 5 tall box jumps to reinforce proper leg drive. (feel that same leg drive when you go to snatch)

5x 1 Pause Front Squat + 1 1/4 FS + 1 FS

Thursday

Warmup

Team plank hi5 challenge

2 rounds

2 laps banded vibrations

10 banded pull aparts

8 WB

6 alternate pushups

40 calf pumps

 

Part A

4 sets

5 Bench press

10 Reverse fly

*Start working sets at a moderately challenging weight.

Part B

2min AMRAP

2-4-6-8…

Plyo pushups

WB

2min AMRAP

2-4-6-8…

DB snatch

Burpee box jump over

2min AMRAP

1-2-3-4-5…

Pullups

Vup

2min AMRAP

5-10-15-20-25…

DU

Situps

*2min REST btw each different workout.

Recovery

Rig chest stretch, rig upper back stretch, foam roll calves


Friday

Warmup

Child’s pose 3min (alternate directions)

2 rounds

10 DB thrusters (light)

10 renegade rows

10 cal

4 rounds

20 Walking drinking birds

20 high knee skipping

 

Part A

10-8-6-4-2

Deadlifts

*Increase weight across sets.

Part B

For time:

25 power clean @25/35 35/45

500m run

50 thrusters @25/35 35/45

500m row

25 power clean @25/35 35/45

*This workout is targeting the aerobic system – so start with a pace that can be maintained for this longer style workout. 16min cut off.

Recovery

Foam roll lower back, trigger ball hamstrings on box, stretch forearms

Saturday

Warmup

Team seated captain ball challenge

2 rounds

12 plate OH lunges

10 KBS

20 weighted calf raises

10 active bar hangs

20 single skips

Workout

Teams of 2

For Time:

120 DU, 60 DB snatches @10/15 15/22.5

120 DU, 60 cal

120 DU, 60 TTB

120 DU, 60 cal

120 DU, 60 C&J @25/30 35/45

120 DU, 60 cal

120 DU, 60 KBS

 

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