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

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Phone (770)548-4372