101220-101620
Monday 101220
Skill/Strength
4 SETS
3 Tempo Front Squats (3030)*
*Weight stays light to moderate across all 4 Sets.
-Rest as Needed b/t Sets-
(Score is Weight)
WORKOUT
FOR TIME*
18-15-12
Front Squats (135/95)|(95/65)
25-25-25
Sit-Ups
-Rest 2:00-
12-9-6
Front Squats (185/135)|(135/95)
25-25-25
Sit-Ups
-Rest 2:00-
2:00 Max Front Squats (135/95)|(95/65)
(Score is Time)**
*Bar comes from the ground. GHDs Optional if accustomed to the volume.
**Score is time including the first 2:00 rest. Subtract the reps completed as seconds from the time. Do not add in the second 2:00 rest.
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Quads + IT Bands
(No Measure)
Tuesday 101320
STRENGTH
ON A 20:00 RUNNING CLOCK…
Establish a 3RM Power Snatch
(Score is Weight)
BENCHMARK WORKOUT
"ISABEL"
FOR TIME
30 Power Snatch (135/95)|(95/65)
*Last seen 2/21/2020
(Score is Time)
Wednesday 101420
WORKOUT
AMRAP x 12 MINUTES
60 Double Unders
20 Russian KB Swing (70/53)|(53/35)
5 Strict Chin-Ups
(Score is Rounds + Reps)
POST-WORKOUT STRENGTH
3 SETS FOR QUALITY
12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)*
200m Single Arm KB Farmer Carry**
*KB held on same side as “back” leg
**Switch arms as needed
(Score is Weight)
Thursday 101520
STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Moderate-Heavy Complex of…
2 Push Jerk + 1 Split Jerk*
*Bar can come from the rack or floor.
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
400m Run
12 Push Jerks (155/105)|(115/75)
(Score is Time)
Friday 101620
SKILL
EMOM x 15 MINUTES
MIn 1 - :40 Bar Muscle-Up Practice
MIn 2 - 5 Deadlift (Building)**
Min 3 - Flow Stretching
*No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts.
**Build from Moderate to Heavier than Workout Weight.
(No Measure)
WORKOUT
AMRAP x 15 MINUTES
3 Muscle-Ups (Bar or Ring)
9 Deadlifts (255/165)|(165/115)
15/12 Cal Bike
(Score is Rounds + Reps)
COOL DOWN
FOR RECOVERY
1:00 Slow Cat-Cows
2:00 Child's Pose
2:00 Seal Pose
1:00 Slow Cat-Cows
