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Monday 14, 2019

a. Back Squat; 4011; 8-10 X 3; 2:00

b1. Fr Rk DB Walking Lunge; 20m X 3; 0:60

b2. Pronated to Supinated DB Row; 2020; 8-12/side X 3; 0:30/0:30

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3 sets: 8-6-4-2 Alt DB Snatch 12-10-8-6 Alt Step Ups, unload 2:00 rest + Palms Up Band Pull Aparts; 50 reps, controlled, shoulders back and down

 

Tuesday 15, 2019

a. Clean RDL; 30X1; 8-10 X 3; 2:00

b1. Rev Grip Bench Press; 3011; 8-12 X 3; 0:60

b2. Band Pull Throughs; 20X0; 15-25 X 3; 0:60

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4 sets: 8-10 Dips 0:30 rest 8-10 Sumo DL, moderate/tough 0:30 rest 30-40 DU 0:90 rest + Single Leg Glute Bridge Hold; accumulate 0:60/side

 

Wednesday 16, 2019

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

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5 sets @ MAP 3 (sustainable for 5-6 minutes) 0:30 BIke for Cals 0:30 Russian KBS 0:30 Bike for Cals 0:75 rest 0:30 Row 0:30 Ball Slams 0:30 Row 0:75 rest

 

Thursday 17, 2019

Mobility - Scaps

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10:00 Skillwork of Choice

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5-6 rds @ MAP 10 3:00 Row 2:00 Bike 1:00 Plank of Choice - may vary as you go

 

Friday 18, 2019

a. Fr Rk Step Up; 9-12/side X 3; 0:60 btwn sides

b1. Single Arm KB Suitcase DL; 3010; 9-12/side X 3; 0:30/0:30

b2. Alt DB Push Press; 12-18 Alt X 3; 0:60

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14:00 EMOM min 1: 5-8 TTB min 2: 7-10 Unbkn WBS + Bent Hollow Hold; 0:15-0:30 Hold X 3; 0:30-0:60 rest

 

Saturday 19, 2019

3 Drop and Reset Squat Clean, 1 Jerk; 8 sets every 0:90

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PARTNER WORKOUT: 3 rds for time: 400m Run 20 Hang Power Clean, 5 unbkn before switching 20 Bar Facing Burpees, tunnel style Run Together, partition everything else as specified

 

Sunday 20, 2019

REST DAY



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