012323-012723
Mon (Jan 23rd)
Elevated Deadlift
4x5
Start around 60-70% of 1RM Deadlift. Build only if your reps are controlled and unbroken
Set up a loaded barbell on top of bumper plates. 45,35, or 25lb plate should so based on height.
Low Low Flow
4 Rounds
:20 Assault Bike @ moderately tough effort
50 Double Unders
12 Deadlifts 115/85
12 Hang Clean and Jerks
:20 L Sit (on boxes)
Fitness:
75 single Unders
95/65
Rx+:
155/105
Tue (Jan 24th)
Bench Press
Sets x Reps:
2 x 12 @ 55-65%
2 x 10 @ 65-70%
1 x 8 @ 70% +
1 x 6 @ 75% +
On My Way (Time)
For Time:
35 Wallballs 20/14
25 Toe to Bar
20 Burpee Box Jump Over 24/20"
25 Toe to Bar
35Wallballs
Rx+: 40 WB, 30 T2B
Fitness: 30 AbMat Sit Up
Cap = 10Minutes
Wed (Jan 25th)
Adrenaline (Weight) Every 4 Minutes x 5 sets: 15/12 Calorie Bike 10/8/6/4/2 Power Clean Rx+: 20/15 Cal Assault Bike Fitness: 15 Kettlebell Swing + 15 Slamball each round
Core City (No Measure) 3 Sets For Quality: :30 Flutter Kicks :30 Reverse Crunch :60 Plank :30 Rest
Thurs (Jan 26th)
Bahama Breeze (No Measure)
3 Sets NOT for time: 50' Dumbbell (2) Walking Lunge Row 30/24 Calorie Bike 20/14 Calorie Ski 30/24 Calorie Jog 200m 100' Sandbag Bearhug Carry Cap = 30 Minutes
Fri (Jan 27th)
Week 4 of 4 Snatch
*Took a week off from the snatch cycle, finishing it up this week!
10:00 Emom
1 Snatch Set 1-2 80%
Set 3-4 85%
Set 5-6 90%
Set 7-8 95%
Set 9-10 Go for it!*
*Only if the snatch form is there.
Full Send Friday (AMRAP - Reps) AMRAP 7 3 Thruster 95/65 3 LateralBurpee Over Bar 3 Pull Up 6's 9's 12's etc.. Rx+ 135/95 Ring Muscle Up Fitness: 3 DB (2) Thruster 3 Bent Over Row 3 Burpee 6's 9's etc..
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