Friday 4/13/18

Growth & Development

A. Back Squat @ 75% of 3RM and perform 5×5

B. 1,000m Row

50 Thruster @ 45 lbs (male and female)

30 Pull-ups or 50 Ring Row  ( no scaling with band or box jumps)

 

Performance

A. Deadlift  (RDL) 10 HEAVY rep x 5 sets

** Keep GREAT mechanics here  Stay same weight or go up without breaking Form

B. 1,000m Row

50 Thruster @ 45 lbs (male and female)

30 Pull-ups

** if in performance You should have this skill, if not see me

 

 

Thursday 4/12/18

Growth & Development

A. Every 6:00 x 5 sets

200m Run

20 Step Down Box Jumps

200m Run

20 Knee to elbow / 10 TTB

 

Performance

Every 2:00    NO REST Moving right onto the next 3 sets etc.  This will get SPICY MOOOOOOVE with PURPOSE

3 sets

14 DB Alternating Snatches 50/35 + 25 Double under

3 sets

14 Front Rack Lunges @ 75/55 + 150m Row

3 sets

14 Goblet Squat 50/35 + 7/5 Assault bike Cals

+ 10:00 rest

B. Row Repeats

250m Rows  @ 90% , resting 1:1

GO hard and Stay Consistent x 5 sets

Wednesday 4/11/18

Growth & Development

A. Deadlift (RDL) x 8 Reps  Heavy sets x 4  1-2:00 rest between sets

B1. Bench Press, Close Grip x 3 reps ( NO TEMPO) Heavy reps

B2. Weighted Plank Hold x :30 seconds + rest as needed BUT REST to recover x 4 sets

C. Bike repeats  10:00 on, Hard Sprint :15 seconds + :45 seconds at 50%

D. Ball slam 10,15,20,15,10

+ 20 Ab-mat -sit up between each slam ball set

 

Performance

A. Back Squat @ 75% of our ( 3RM ) 5×5

B. Halting Clean & Jerk 1 rep every :45 seconds …. Building from 70% until can no longer build, but must be PERFECT reps (3 second halt above knee)

C. Every 5:00 x 4 sets

400m Run

250/200m Row

12 Burpee Box Jump over

Tuesday 4/10/18

Growth & Development

3:00 AMRAP

6/4 Bike Cals

4 burpee

+ 1:00

3:00 AMRAP

10 Wall ball or 10 Goblet squat

25 Double under or 50 Single under

+ 1:00

3:00 AMRAP

5 Shoulder to OH 95/65

15 KBS 50/35

+ 3:00 REST

x 3 sets

 

Performance

3:00 AMRAP

12 Wallball 20/14

30 Double under

+ 1:00 rest

3:00 AMRAP

5 Hang Snatch 95/65

5 Lateral Burpee

+ 1:00

3:00 AMRAP

10/8 UNBROKEN Pull-up

8 UNBROKEN Thruster 95/65

+3:00 REST

x 3 sets

Monday 4/9/18

Growth & Development

A. Single Arm DB Strict Press MAX set of 8 on each side ( use same # each side)

+ -10-15lbs and Perform an AMRAP set on each side

B. Halting Squat Clean  (3 second pause)  x 1 rep @ 75% x 6 sets All good reps ** Control and keep your back set and tight

C. Tall Jerks off rack 5×5 STAY LIGHT and work  SPEED fast feet

D. Row Repeats 250m row X 4 sets 1:1 rest GO HARD !!!

 

Performance

A. Strict Press Barbell Heavy set of 6 !!! GET IT

+ 2 sets of 6 @ 85% of heavy

B. Snatch Deadlift + snatch position 1 every :45 seconds @ 75% of 1RM snatch x 8 Sets  ** FOCUS ON YOUR POSITIONING THIS IS LIGHT AND 1 REP

C. 2 Rounds

20/15 Bike

10 Front Squat @ 95/65

10 Burpee

+ 3:00 rest and REPEAT another 2 Rounds

Friday 4/6/18

Growth & Development

A. Front Rack reverse lunges x 10 (5/5) every 2:00 x 5 sets INCREASING weights if possible starting at 75/55

B1. Close grip bench press @ 30×1 x 3 HEAVY reps

B2. Plate tricep extensions x AMRAP SET 45/25 x 3 sets

C. 6 sets

10 Plank walk out

200/150m Row

10 hang clean and jerk 65/45

 

Performance

A. Split jerk every 2:00 x 5 sets 2,2,1,1,1  If you’re feeling it GOOOO for it

B. Handstand push up work  EMOM x 10:00

Level 1 3-5 strict HSPU

Level 2 6-8  kipping HSPU

Level 3 4-6 kipping HSPU

Level 4 = :30 seconds kick ups + 1:00 rest x 5 sets

C. 10 Rounds AFAP

6 TTB

6 DB Alternating Snatch 50/35

30 Double Under

Page 20 of 70« First...10...1819202122...304050...Last »

Pin It on Pinterest