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040119-040519

March 31, 2019

 

Monday 040119

 

For Time

12-9-6

Hang Squat Clean (135/95)I(95/65)

Box Jump (24/20)

 

9-7-5

Hang Squat Clean (155/105)I(115/75)

Box Jump (24/20)

 

7-5-3

Hang Squat Clean (185/125)I(135/95)

Box Jump (30/24

 

Cool down

5:00 Rolling 

Try and get the rower to land on 100 even!

 

Tuesday 0402619

 

Skill/Strength

10:00 Muscle-Up Skill Development

 

Workout

4 Sets

3 Rounds of "Nate"

400m Run

Rest 1:00 b/t Sets

 

30 Min Cap

 

*1 Round Nte is...

2 Muscle Ups

4 HSPU
8 Kettlebell Swings (70/53)I(53/35)

**Athlete completes three rounds of Nate then runs 400m. Rest a full minute before starting the next set.

 

Wednesday 0403719

 

Strength/Skill

Every 2:00 for 7 Sets

Barbell Push Jerk

Sets 1-3 -- 5 Reps

Sets 4-6-- 4 Reps

Set 7 -- 3 Reps

*Start Light and build to a moderate-heavy final set

 

Workout

AMRAP X 3

10 Double Unders

5 DB Press

 

Rest 1:00

 

AMRAP X 5

20 Double Unders 

10 DB Push Press

 

Rest 1:00 

 

AMRAP X 7 

30 Double Unders

15 DB Push Jerk

(50/35)I(35/20)

 

Thursday 040419

 

Workout

7 Rounds For Time

10 Deadlifts (225/155)I(185/125

20 Sit-Ups

:30 Double KB Front Rack Hold (70/53)I(53/35)

 

*Weighted Sit up is Optional 

 

Cool Down

5:00 Banded Hamstring Stretch

5:00 Foam Rolling

 

Friday 040519


Strength/Skill

15:00 Running Clock

Establish a 5-Rep Thruster


Workout

Jackie 

1000m Row

50 Thrusters (45/35)I(35/15)

30 Pull Ups

 

Optional Finisher

Not For Time

40 Strict Hanging Knee Raises

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