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Monday 30, 2019

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

b1. Counterweight Skater Squat; 3011; 4-8/side X 3; 0:30/0:30

b2. 3 Point DB Row; 30X0; 6-12/side X 3; 0:30/0:30

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4 sets: 9-6-3 Fr Rk DB/KB Squats Ring Rows 2:00 rest + Dual DB Front Raise, 2010; 10-15 X 3; 0:60

 

Tuesday 1, 2019

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

b1. DB Floor Press; 20X1; 8-15 X 3; 0:60

b2. Alt Staggered Stance Barbell Good Morning; 3010; 12-20 Alt X 3; 0:60

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5 sets: 7-10 TNG DL, may build but not much grinding 0:60 rest 8-10/side Single Arm DB Push Press 0:60 rest + Bent Hollow Hold; 0:20-0:40 X 3; 0:60

 

Wednesday 2, 2019

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

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5 sets @ MAP 3 (sustainable for 5-6 minutes) 0:90 of: 6 TTB 8 Burpees Bike for Cals in Remaining Time 0:75 rest 0:90 Row for Cals 0:75 rest

 

Thursday 3, 2019

Mobility - Gastroc/ Soleus

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10:00 Skillwork of Choice

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6-7 rds @ MAP 10 1:00 Row 1:00 Plank of Choice 1:00 Bike 1:00 (0:30/side) KB Cleans, light 1:00 Single Unders

 

Friday 4, 2019

a. Backrack Lunge, Back Squat, Backrack Rev Lunge; 4.4.4 X 3; 2:00

b1. DB DL; 2010; 12-16 X 3; 0:60

b2. Strict Dips; 20X0; max rep X 3; 0:60

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10:00 @ very steady effort 15/10 Row Cals 10 Alt Step Ups 5-8 C2B 10 Alt Step Ups + 50 Plank/Pushup March

 

Saturday 5, 2019

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

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PARTNER WORKOUT: 2 rds for time: 800m Run 20 HR Pushups 80 Russian KBS (sets of 10 unbkn) 20 HR Pushups Run Together, partition everything else as needed

 

Sunday 6, 2019

REST DAY!



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