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Monday 13, 2020

a. Front Squat; 3131; 8-10 X 3; 2:00

b1. Offset DB Split Squat; 8-10/side X 3; 0:30/0:60

b2. Supinated Grip Barbell Row, 10X1; 7-10 X 3; 0:60

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10:00 EMOM:

odds: 5-10 C2B

evens: 0:20 Goblet Wall Squat Hold or 0:30 BW

+

15 DB Shrugs X 3 sets; rest as needed

 

Tuesday 14, 2020

a. Snatch RDL; 22X1; 8-10 X 3; 2:00

b1. Alt DB Floor Press; 20X1; 20-24 alt X 3; 0:60

b2. Single Leg Def Hip Ext; 10X1; 8-12/side X 3; 0:30/0:30

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5 sets:

6 KB Suitcase

DL 6-9 Push Press, may build

6 KB Suitcase DL

0:90 rest

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Accum 0:90/side Side Bridge/Plank

 

Wednesday 15, 2020

Hang Power Snatch; 1 X 8 sets; every 0:90

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4 sets EVEN:

0:30 Bike for Cals

0:30 Rest

2:00 rest

4 sets EVEN:

0:30 Burpees

0:30 rest

2:00 rest

4 sets EVEN:

0:30 Row for Cals

0:30

Rest 2:00

rest 4 sets EVEN:

0:30 Light Power Clean Singles

0:30 rest

 

Thursday 16, 2020

Mobility - Pec

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10:00 Skillwork of Choice

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6 rds @ MAP 10

1:00 Row

1:00 (0:30/side) Single Arm OH KB Hold

1:00 Bike

1:00 0:20 On/0:10 Off Passive Hang

1:00 Single Unders

 

Friday 17, 2020

a. Backrack Rev Lunge; 10/side X 3; 0:60/0:60

b1. Behind the Neck Strict Press; 20X1; 7-10 X 3; 0:60

b2. DB DL; 2010; 12-16 X 3; 0:60 (moderate)

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4 sets:

10-15 Unbkn KBS

0:30 rest

10-15 HR Pushups

0:30 rest

10-15 Box Jumps (24/20)

0:60 rest

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15-20 Alt Med Ball Russian Twists X 3 sets; rest as needed

 

Saturday 18, 2020

High Hang Squat Clean, Power Clean, High Hang Squat Clean; 8 sets; every 0:90

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PARTNER WORKOUT 3 rds for time:

30 TTB

400m Run

50 WBS

*run together, partition everything else as needed

 

Sunday 19, 2020

Rest Day

 



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