112519-112919

Monday 112519 Strength/Skill 5-5-5* Push Press *Set 1 - 65% x 5 Set 2 - 75% x 5 Set 3 - 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5. Workout FOR TIME* 30-20-10 Cal Row Handstand Push-Up or DB Push Press (45/30)|(30/15) *10 Toe 2 Bar after every full set -14:00 Hard Cap- Tuesday 112619 Strength/Skill ON A 8:00 RUNNING CLOCK... Practice Clamping & Re-Clamping Rope After 1st Pull *Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean. Workout E2MOM x 20 MINUTES MIN 1 & 2 - Max Rope Climbs MIN 3 & 4 - Max Power Cleans (Athlete Choice, AH

111819-112219

Monday 111819 Workout 5 ROUNDS FOR TIME 25/22 Cal Row 15 Burpees to Plate 7 Bar Muscle-Ups COOL DOWN FOR RECOVERY 2:00 Pec Release (L) 2:00 Pec Release (R) 2:00 Child's Pose Tuesday 111919 Strength/Skill ON A 15:00 RUNNING CLOCK... Build to 1RM Push Press Workout 3 PARTS: 1) EVERY 2:00 FOR 2 SETS 35 Double Unders 15 Push Press (115/75)|(75/55) -Rest 1:00- 2) EVERY 2:00 FOR 2 SETS 35 Double Unders 12 Push Press (135/95)|(95/65) -Rest 1:00- 3) EVERY 2:00 FOR 2 SETS 35 Double Unders 9 Push Press (165/115)|(115/75) Wednesday 112019 Strength/Skill ON A 20:00 RUNNING CLOCK... Build to 1RM Front Squat Workout EMOM x 9 MINUTES MIN 1 -

11119-111519

Monday 111119 Strength/Skill ON A 8:00 RUNNING CLOCK... Build up to a Heavy Set of 5 Deadlift* *Loading should be heavier than workout weight and all reps TNG. Workout HERO WORKOUT "DONNY" FOR TIME 21-15-9-9-15-21 Deadlift (225/155)|(155/105) Burpee OPTIONAL FINISHER 3 SETS 30 Sit-Ups 1:00 Hollow Hold -Rest as Needed b/t Sets- Tuesday 111219 Strength/Skill EXTENDED WARM-UP FOR QUALITY 14 DB Turkish Get-Ups (Light)* *Alternate arms each rep. 1 rep includes the up and down portion. Workout 3 SETS 35/25 Cal Bike 40 Alt. Hang DB Snatch (50/35)|(35/20) -Rest 2:00 b/t Sets- Wednesday 111319 Strength/Skill 3 x 5 Thruster* *Keep loading moderate and reps TNG for all three sets. Bar should start on g

110419-110819

Monday 110419 Workout FOR TIME 22-20-18-16-14 DB Push Press (40/30)|(30/20) DB Suitcase Reverse Lunge *200m Run after every full round. Tuesday 110519 Strength/Skill ON A 15:00 RUNNING CLOCK... Establish Moderate-Heavy 10-Rep Back Squat* *Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top. Workout 3 ROUNDS FOR TIME 15 Front Squats (135/95)|(95/65) 20 Toes 2 Bar -9:00 Hard Cap- OPTIONAL COOL DOWN FOR RECOVERY 2:30 Roll L-Side IT Band & Quad 2:30 Roll R-Side IT Band & Quad Wednesday 110619 Strength/Skill ON A 8:00 RUNNING CLOCK... Practice Footwork on Rope Climb* *Practice either in full climbs or seated on

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