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100118-100518

September 30, 2018

 

Monday 100118

 

Strength/Skill

EMOM X 10

3 High Hang Power Clean

3 Above the knee power clean

3 Below knee Power Clean

*Clean Complex with emphasis on cycling. Goal is to stay light/moderate and focus on bar path and breathing!

 

Workout 

3 Rounds

400m Run

10 Power Cleans (155/105)(115/75)

25 Push Ups

 

Tuesday 100218

 

Skill/Primer

EMOM X 10

Min 1 - Row

Min 2 - 3 Burpees + 5 Dead Lifts

 

Workout

Part 1

Three Parts 1 Clock

6 Sets @ MAX EFFORT

:30 Max Calorie Row

-Rest 1:00 between sets

 

Part 2

6 Sets @ STEADY EFFORT

(Unbroken, No bouncing bar)

:30 Max Deadlifts (185/125) (135/95) (95/65)

-Rest 1:00 between sets

 

Part 3
6 Sets @ MAX EFFORT

:30 Burpees Over Bar

-Rest 1:00 between sets

 

Wednesday 100318

 

Midline/Skill Work

EMOM X 12

Min 1 - :15 L Sit From Bar 

Min 2 - Get upside down in an option from below

*Pike on Floor

*Kick to Handstand

*Handstand walk around a stall mat

*Strict HSPU on Box

*Wall Walks

 

Workout

AMRAP X 15

35 Double Under

8 Strict HSPU
12 Alternating DB Snatch (50/35)

 

 

Thursday 100418

 

EMOM X 20

Min 1 - 12/10 Cal Row

Min 2 - 10 Thrusters

 

Cool Down

Carrying on a Conversation

400m Walk as class

:45 Hang from bar

1:00 Couch stretch each side

1:00 Plank

 

Friday 100518

 

Strength/Skill

Front Squat

4X8 @ No working set should build past 70%

Rest 2:00 between sets-

* Goal here is accumulate volume at moderate weight focusing on position rather than load. 

4 sets of 8 reps each

 

Workout

For Time

15 Front Squats

30 Chest to Bar pull ups

15 Front Squats

30 Toes to Bar

15 Front Squats

30 Pull Ups

(135/95) (95/65)

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