Friday 5/26/17

Growth & Development

Strength

  1. Bench Press, working to a heavy set of 5 then taking 85% of this number and working 5 sets of 3 reps

2a. BB high pulls x 8 reps rest 15-30 seconds

2b. accumulate 1:00 plank hold resting 1:00 x 4 sets

Conditioning

6 sets

:30 seconds air squats , rest 15 seconds

:30 seconds AB sprint , rest 2:00

 

Performance

Strength

  1. Snatch Deadlifts  5×5 70% of 1RM  Deadlift
  2. Pull-ups 2-3 reps x 5 sets (if you cannot perform pullup you can do negatives or 8-10  ring rows)

Conditioning

4 sets

:45 seconds on the clock, Perform 10 front squats 75/55 with remaining time sprint on the rower for  max CALS

100% effort given , resting 4:00  between each set

+

4 sets

Row 10/8 calories AFAP x 3 sets  resting 1:30 between sets

Thursday 5/25/17

#conditionedbycorrinthursdays 

Growth & Development

2 Rounds

15 ring rows

15 burpees

+ 1:00 rest

2 Rounds

15 wall ball/ goblet squats

15 box jumps/ step ups

+ 1:00 rest

2 Rounds

15 Ring Rows

15 burpees

+ 1:00 rest

2 Rounds

15 wall ball/ goblet squats

15 box jumps/ step ups

 

Performance

3 sets

10/8 assault bike calories

10 hang snatches 75/45

30 sit ups

20 box jumps 20/14

10 hang snatches

10/8 assault bike calories

resting 4:00 between sets

Wednesday 5/24/17

Growth & Development

Strength

  1. Front squats 8-10 reps x 4 sets resting as needed and going up each set if able
  2. Strict Press 5 sets of 3 reps (moderate weight) can work up each set if able
  3. 1 set of death marches Up and Back turf (unbroken set)

Conditioning

+ 16 Minute EMOM

odd: 14 DB walking lunges

even : 60 single under

 

Performance

Strength

  1. Back squat 5×5 @ 65%
  2. Power Clean Cluster 1.1 x 5 sets (moderate weight) resting as needed between no more than 3 minutes
  3. Split jerk x 1 rep every 90 seconds (moderate weight) going up if applicable x 10 sets

Conditioning

10 minutes on assault bike, every 2:00 get off and perform 12 unbroken wall ball 20/14

Thursday 5/18/17

#conditionedbycorrinthursdays

 

Growth & Development

10:00 AMRAP

12/10 assault bike calories

6 thrusters 75/45 or Goblet squats (depending on athlete)

3 burpees

+  rest 5:00

10:00 AMRAP

Run 200m

6 plank walk outs

8 box jumps 24/20

 

 

Performance

12:00 AMRAP

5 Thruster 95/65

20 double under (or  250m row if double unders cannot be performed)

+ 6:00 rest

10 sets

100m sprint + 30 seconds rest

50m front rack carry heavy + 30 seconds rest

30 seconds heavy Russian KB swings 70/53  + 30 seconds rest

Wednesday 5/17/20

Growth & Development

  1. ** Kipping drills
  2. Bench press heavy set of 5 + 3 sets of 5 @ 85%

3a. Single arm heavy as possible DB press x 12 reps each arm resting 30 seconds

3b. Single arm up right row heavy as possible DB x 12 each arm resting 1:00 between sets x 4

 

Conditioning

1 set

3 minutes assault bike @ moderate pace ** think warm up the legs

1 minute assault bike @ 50%

2 minute assault bike PUSH IT !!!!

1 minute assault bike @ 50%

2 minutes assault bike PUSH IT !!!

 

Performance

  1. Kipping drills **10-15 minutes

2a. KB single arm bell up press x 10 each arm + 30 seconds rest

2b. KB single arm upright row x 10 each arm + 1:00 rest between sets x 4 sets

Conditioning

Partner workout wednesday

1 round for time

60 KB swings ( while 1 partner is hanging from the rig)

50 double under performed each and together

40 toe to bar ( while 1 partner is holding a deadlift)

30 burpee (while 1 partner is in a plank)

20 hang snatches 95/65 (while 1 partner is hanging from the rig)

 

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