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Monday 23, 2019

a. Front Squat; 10X1; 3-5 X 4; 2:00

b1. DB Split Squat; 20X0; 10-15/side X 3; 0:30/0:30

b2. Mixed Grip Pendlay Row; 10-16 X 3; 0:60 (switch hand position halfway into the set)

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5 sets: 5 C2B 10 Alt Rev Lunge 30 DU 10 Alt Rev Lunge 5 C2B 0:90-2:00 rest + Bent Arm Lateral Raise; 2010; 10-15 X 3; 0:60

 

Tuesday 24, 2019

a. Sumo DL; 20X1; 3-5 X 4; 2:00

b1. Dual DB Strict Press; 30X1; 8-12 X 3; 0:60

b2. Posted DB RDL; 3010; 8-10/side X 3; 0:30/0:30

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4 sets: 8-12 Russian KBS 5-10 Pushups 0:60 rest 5-10 No Pushup Burpees 8-12 Russian KBS 0:60 rest + 50 Alt Plank Rotations; controlled, not for time

 

Wednesday 25, 2019

Power Clean, Below the Knees Squat Clean, Jerk; 8 sets every 0:90

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4 sets @ MAP 3 (sustainable for 5-6 minutes) 0:90 of: 0:30 Box Jumps 0:30 Ball Slams 0:30 Box Jumps 0:75 rest 0:90 Bike for Cals 0:75 rest

 

Thursday 26, 2019

Mobility - Hamstrings

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10:00 Skillwork of Choice

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5-6 rds @ MAP 10 2:00 Row 2:00 Bike 2:00 of: 1 Rope Climb (3 Rope Climb to Stand) 20m Bear Crawl

 

Friday 27, 2019

a. Backrack Lunge, Back Squat, Backrack Rev Lunge; 6.6.6 X 3; 2:00

b1. Band Kneeling Hip Thrust; 10X1; 20-30 X 3; 0:60

b2. Strict Pullup; 21X0; max rep X 3; 0:60

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6 sets: 4-6 HSPU 9 Hang Power Clean, light 12/8 Bike Cals 0:90-2:00 rest + Hanging Side Crunch; 7-10/side X 3; rest as needed

 

Saturday 28, 2019

Below the Knees Muscle Snatch, 2-3 Snatch Balance; 5 sets; every 2:00

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PARTNER WORKOUT: For time: 1200m Relay Run (400m ea) 60 WBS 35 TTB 800m Relay Run (400m ea) 35 TTB 60 WBS 400m Relay Run Relay run, partition everything else as needed



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