091624/092024Monday Back SquatWeek 1 of 6 3 x 10 @ 70%Build to 70% and stay across!KangaroosFor Time:75 Double Under35 Wall Ball 20/1420/15 Calorie Ski35 Wall Ball75 Double Under Cap = 12 Minutes Rx+: 30/20lbs TuesdayDessert Before DinnerAMRAP 9 2-4-6-8-10-12-14 etc..Toe to BarAlt. DB (1) Hang Snatch 50/35Late Night CoffeeCore EMOM 121: L Sit x :302: Hollow Flutter Kick x :303: Weighted Sit Up w/ Plate x :30 WednesdayPower CleanWeek 1 of 65 Power Clean (Singles)building starting @ ~75-80%*rest :90 between**Steadily build but this is not meant to be a PR day, save some in the tank.Hang Power CleanWeek 1 of 6 3 x 8 @ ~65% of today's heavy single.Use appropriate percentage of your final weight today, but remember, we will be increasing these weights as we go.rest 2:00 between setsMuddy Puddles3 sets not for time8/8 Db assisted open book10/10 Seated banded rotations 8/8 Rotation Bulgarian spit squats10/10 RDL with rotation Thursday Walk The Dog 25 Minute Flow (NFT)Row 1000/850m30 Alt. Lateral Box Step Up (Bodyweight)20 Heel Elevated Goblet Squats C2 Bike 2000/1500m (50/40 Echo) 30 Plank Pull Throughs 200m Farmer Carry 50/35 FridayPush Jerk 5 x 5 building from 60% Keep the jumps small-ish, and operate between that 60%-75% range for all 5 sets.Upper Body Accessory 3-4 Sets Based On Feel6-12 Stationary Dip6-12 Close Grip Pull Up12 Kneeling alt. KB Press (6/6)6/6 DB (2) Bent Over Row
Monday Back SquatWeek 1 of 6 3 x 10 @ 70%Build to 70% and stay across!KangaroosFor Time:75 Double Under35 Wall Ball 20/1420/15 Calorie Ski35 Wall Ball75 Double Under Cap = 12 Minutes Rx+: 30/20lbs TuesdayDessert Before DinnerAMRAP 9 2-4-6-8-10-12-14 etc..Toe to BarAlt. DB (1) Hang Snatch 50/35Late Night CoffeeCore EMOM 121: L Sit x :302: Hollow Flutter Kick x :303: Weighted Sit Up w/ Plate x :30 WednesdayPower CleanWeek 1 of 65 Power Clean (Singles)building starting @ ~75-80%*rest :90 between**Steadily build but this is not meant to be a PR day, save some in the tank.Hang Power CleanWeek 1 of 6 3 x 8 @ ~65% of today's heavy single.Use appropriate percentage of your final weight today, but remember, we will be increasing these weights as we go.rest 2:00 between setsMuddy Puddles3 sets not for time8/8 Db assisted open book10/10 Seated banded rotations 8/8 Rotation Bulgarian spit squats10/10 RDL with rotation Thursday Walk The Dog 25 Minute Flow (NFT)Row 1000/850m30 Alt. Lateral Box Step Up (Bodyweight)20 Heel Elevated Goblet Squats C2 Bike 2000/1500m (50/40 Echo) 30 Plank Pull Throughs 200m Farmer Carry 50/35 FridayPush Jerk 5 x 5 building from 60% Keep the jumps small-ish, and operate between that 60%-75% range for all 5 sets.Upper Body Accessory 3-4 Sets Based On Feel6-12 Stationary Dip6-12 Close Grip Pull Up12 Kneeling alt. KB Press (6/6)6/6 DB (2) Bent Over Row
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