100118-100518
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)
