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032519-032919

March 24, 2019

 

Monday 032519

 

Workout

4 Rounds For Max Reps

Min 1 - Row For Cals

Min 2 - HSPU

Min 3 - Box Jump

Min 4 - 4 DB Hang Power Clean

 

Rest 1:00 b/t Rounds

 

Cool Down

8:00 Foam Roal

*Area of Focus

4:00 Upper Back/Shoulders

4:00 Quads/ IT Bands

 

Tuesday 032619

 

Strength/Skill

 

On a 15:00 Running Clock

Build to a moderate set of

1 Snatch DL + 1 Hang Squat Snatch + 1 Below the knee Squat Snatch

 

Workout

Every 3:00 X 5 Rounds

20 Burpees

AMRAP Squat Snatch (115/75)

*Score is total Squat Snatches completed after 5 rounds

 

Wednesday 032719

 

Workout

Helen

3 Rounds For Time

400m Run

21 KB Swings (53/35)(35/25)

12 Pull Ups

 

Core Finisher

3 Sets

20 Strict Hanging Knee Raises 

40 KB Flutter Kicks

*Hold KB above chest and keep body in hollow position

 

Thursday 032819

 

Strength/Skill

Push Press

Every 2:00 For 7 Sets

Sets 1-3--5 Reps

Sets 4-6--4 Reps

Set 7 --3 Rep

 

Workout

AMRAP X 15

3,6,9,12...and so on...

Cal Row

Push Press (115/75)I(95/65)

Toes To Bar

 

Friday 032919

 

Strength/Skill

Deadlift

7-5-3-1-3-5-7

*In this wave loading scheme, weights in the second half should meet or exceed first half

 

Workout

For Time

50-40-30-20-10

Double Unders

5-10-15-20-25

Burpees to a bar

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