Wednesday 4/12/17

Growth & Development

Strength

  1. 2 RM Strict press , then 85% 5 sets of 2 (building that upper body strength)
  2. Back rack Single leg step ups x 10 each leg (adding weight from previous weeks) x 3 sets

Conditioning

4 sets

:30 seconds thrusters :30 seconds rest

+ 3:00 rest

4 sets

:30 seconds box jumps :30 seconds rest

+ 3:00 rest

:30 second hang clean/ KB swings :30 seconds rest

 

 

Monday 4/10/17

Growth & Development

Strength

  1. Front Squat 2RM , then take 90 and perform 2×2

Conditioning

3 rounds for time

200m run

15 wall ball

10 box jumps

Rest 3:00

2 rounds for time

10 burpees

10 KB swings

Rest 2:00

For time

500m row

20 Ring rows

15 Push ups

10 air squats

5 burpees

 

Performance

Strength

  1. 2RM high hang squat clean  12:00 cap to establish
  2. Front Squat 2RM , then 90% 2×2

Conditioning

3 rounds for time

400m run

20 wall balls

20 box jumps

 

Competition

POSTED ON WHITE BOARD 🙂

Friday 4/7/17

Growth & Development

Strength

  1. Back squat heavy max with 4 second pause in the hole, then take 80% of this max and perform 5 sets of 2
  2. Split squats DB 30×1 8 each leg x 3 sets , superset with seated box jumps ( as high as possible) x 3 reps x 3 sets resting 2:00 between sets
  3. DB RDL (double arm) x 10 reps 30×1

Conditioning

4 rounds for time

40 single unders/20 double under

30 Alternating lunges

20 KB snatches / DB alternating

10 box jumps

 

Performance

Strength

  1. Back squats 85% 6 reps x 4 sets
  2. Single leg front rack step ups 10 each leg x 3 sets

Conditioning

EMOM 6

10 wall balls + 10 pull ups

+

EMOM 6

10 toe tobar + 10 burpee target

+

EMOM 6

8  KB Thrusters + 8 box jumps

+

800m run

 

Competition

Posted tomorrow on whiteboard 🙂

Wednesday 4/5/17

Growth & Development

  1. Strict press x 3 rep max, then take 90% and Perform 1 set of 3
  2. Push press x 5 rep max, then take 90% and Perform 1 set of 5
  3. Wall walks + 15 second hold x 1 every minute for 5:00

Conditioning

3 sets

5 hang cleans

10 lateral burpees

15 ring rows

20 cal row

resting 4:00 between sets

 

Performance

Strength

  1. Snatch DL x 5 reps @ 95% of 1RM snatch  (tempo 30×1) x 3 sets

2a. supinated pull ups x 5 reps

2b. no rest, 10 Hand release push ups

2c. no rest, 10 heavy russian KB swings

rest 1:30 x 4 sets

Conditioning

3 rounds for time

5 power snatches 95/65

10 lateral burpees

15 wall balls

20 ab mat sit ups

 

Competition

will be posted tomorrow on white board 🙂

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