Monday, August 1, 2016

W5
Monday
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
25# Good Mornings, 50 reps
+
Warm Up
2-3 sets w/ empty bar
3 Clean RDL’s
3 Clean Pulls
3 Muscle Clean
3 Tall Cleans
3 Front Squats @ 33X1
3 Hang Squat Clean
+
A. High Hang Hang Clean , build to a tough single in 10 min**focus on getting full hip extension
B. Squat Clean, 1/60 sec for 8 min @ 90-100% of A
C. Sumo Deadlift, 3 x 10, 2-3 min **I want this light enough to lower the weight down controlled.  Lowering should be slower than the way up.  
D1. Front Rack Reverse Lunge off 45 and 25# plate, 3 x 7/leg, rest 45 sec b/w legs
D2. Pegboard ascent, 3 x 1, rest 60 sec
+
Row 35 sec @ 2k PR pace, rest 25 sec x 7
+
E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling
Tuesday-
Run 400m @ 8 min pace (2 min/400m), rest 60 sec x 4
Rest 2 min
Run 200m @ 8 min pace, rest 45 sec x 4
+
3 rounds for time:
Row 500m
10 Toes to Bar
15 Wallball, 20#
+
15 min Skill Work
HS Practice
Pistol Practice
Muscle Up Practice
Rope Climbs


Wednesday-
Scap Push Ups w/ 1 sec pause retracted and protracted
A1. Wall Facing HSPU’s, 3 x 3-5 reps, rest 60 sec
A2. Supinated Grip CTB Strict Pull Ups, 3 x 5-7, rest 90 sec
B1. Chest Supported DB Reverse Fly’s @ 30X1, 3 x 8-10, rest 30 sec  *light
B2. Press, 3 x 8, rest 90 sec
+
5 min AMRAP @ 85%
Bike 10 Cals
10 DB Thrusters, 20#/H
10 Push Ups
Rest 3 min
5 min Row @ 2k Pace
Rest 3 min
5 min @ AMRAP
Bike 10 Cals
10 Single Arm Russian KB Swings each arm, 35#
10 V-Ups
Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
Sled Sprint, 4 x 100m, rest 2 min **harness around waist w/ 25# on top
+
Run 800m @ 8 min/mile pace (4 min 800m), rest 4 min x 3
+
10 min Bike cool down
Friday
2 sets
Hanging CAR’s, 5 each direction
Scap Push Ups **focus on retraction, 10 reps
HS Hold Car’s, 5 each direction
10 Banded X Walks both directions
+
A. Front Squat @ 15X1, 4 x 3, rest 2 min
B. Death March, 3 x 20 steps, rest 2 min https://www.youtube.com/watch?v=2o_lal2jpQc
+
10 min @ 80%
Row 250m
3 Wall Walks
12 Box Jumps, 24”
Rest 5 min
10 min @ 80%
Bike 20 Cals
15 Squat Jumps
7 Toes to Bar

Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)