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080519-080919

August 4, 2019

 

Monday 080519

 

Strength/Skill

Extended Warm Up 

3 Sets

Tempo DB Push Press

5 Tempo Deadlift

*Each Set increase weight on DL. Workout weight for final set.

 

Workout

For Time

40-30-20

Deadlift (185/125)I(135/95)

DB Push Press (50/35)I(35/25)

Box Jump (24/20)

 

Optional Cool Down

For Recovery

3:00 Banded Hamstring

3:00 Lat Shoulder Distraction

*Perform Stretches for 1:30 on each side.

 

Tuesday080619

 

Workout

AMRAP X 15

20/15 Cal Bike/Row

15 Hand Release Push Ups

2 Rope Climbs

 

Finisher

On a 10:00 Running Clock

HS Walk Play


*Suggested

Beginners - Pike Walk or HS Hold

Intermediates - Box Rotation or Wall Walk

Advanced - Max distance walk

 

Wednesday 080719

 

Strength

Back Squat

5-5-3-3-1-1

 

5-5... Moderate

3-3... Moderate - Heavy

1-1... Moderate - Heavy*

 

Speed Demon

3 Rounds For Time

30 Single DB Front Squats (35/25)I(25/20)

30 Up Downs

Hard Cap 8:00

 

Thursday 080819

 

Every 9:00 For 27:00

1500m Row

25 Plate Ground to OH (45/35)I(35/25)

Max Double Unders in Remaining Time

 

Finisher

3 Sets

15 DB Floor Press 

:45 "Gun Hold" w/ Plate

 

Friday 080919

 

Strength/Skill/Extended Warm Up

On a 10:00 Running Clock

Build to a Moderate-Heavy set of 3 Hang Squat Clean Thrusters

*Final Set of 3 should be heavier than the weight you will use in the workout.

 

Workout

For Time 

400m Run 

into...

 

2-4-8-12-8-4-2

Hang Squat Clean Thruster (115/75)I(75/55)

4-8-16-24-16-8-4

Pull Ups

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