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Monday 27, 2020

a. Front Squat; 3131; 4-6 X 3; 2:00 b1. Fr Rk DB Split Squat; 2020; 8-12/side X 3; 0:30/0:60 b2. Meadow's Row; 31X0; 8-12/side X 3; 0:30/0:60 +

4 sets: 5-8 Single Arm KB Squats 5-8 TTB 5-8 Single Arm KB Squats 0:90 rest + DB Front Raise to Fly; 8-12 controlled X 3; rest as needed

 

Tuesday 28, 2020

a. Snatch RDL; 22X1; 4-6 X 3; 2:00 b1. Seated Dual DB Press; 20X1; 5-10 X 3; 0:60 b2. Staggered Stance DB RDL; 3011; 5-8/side X 3; 0:60 *clean transition btwn foot positioning, no rest

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2 sets: 8-6-4-2 Hang Power Clean Dips 2:00-3:00 rest *may build HPC weight for 2nd set + Mountain Climbers; 12-20 Alt X 3; 0:60 rest

 

Wednesday 29, 2020

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

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6 sets EVEN: 0:30 Bike/Row for cals 0:30 rest 2:00 rest 6 sets EVEN: 0:30 5 Pullups/Ring Rows, Goblet Squats in remaining time 0:30 rest 2:00 rest 6 sets EVEN: 0:30 Burpee Box Jumps (24/20) 0:30 rest

 

Thursday 30, 2020

Mobility - Triceps

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10:00 Skillwork of Choice

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30:00-35:00 @ MAP 10 500m Row 0:30/side Side Plank 20 Bike Cals 0:20 Switch Grip Routine or Passive Hang 100 Single Unders

 

Friday 31, 2020

a. DB Step Up; 12-16 Alt X 3; 2:00 b1. Alt DB Bench Press; 20X1; 18-24 X 3; 0:60 b2. Sup Grip Inverted Row; 21X0; 6-10 X 3; 0:60

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5 sets: 10 Alt Single Arm KB DL 0:30 Bike @ moderate effort 0:60 rest 0:30 Row @ moderate effort 8-12 Pushups 0:60 rest

 

Saturday 1, 2020

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

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PARTNER WORKOUT: For time: 400m Run 10 C2B 20 OHS, light/mod 400m Run 20 C2B 30 Fr Squats, same weight as OHS 400m Run 30 C2B 40 Back Squat, same weight as Fr Sq *run together, partition everything else as needed

 

Sunday 2, 2020

REST DAY



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