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Monday 17, 2020

a. Front Squat; 3211; 6-8 X 3; 2:00
b1. Single Arm OH Rev Lunge; 8-12/side X 3; 0:30/ 0:60
b2. Pronated Inverted Row; 31X0; 7-10 X 3; 0:60

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15:00 EMOM
min 1: 8-10 DB Thrusters, may build
min 2: 5-8 C2B
min 3: 0:30 Moderate Bike +
Scap Pullups; 1011; 6-9 X 2; 0:60 rest

 

Tuesday 18, 2020

a. Snatch DL; 3010; 6-8 x 3; 2:00
b1. Dual DB Press, 3-5 Strict, 3-5 Push X 3; 0:60
b2. Single Leg Barbell RDL; 3011; 7-10/side X 3; 0:30/0:60

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4 sets:
8-12 TNG DL + 0:15 Top of DL Hold
0:60 rest
7-10/side Filly PUSH Press
0:60 rest
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0:20-0:30/side Single Leg Plank X 3 sets; rest as needed


Wednesday 19, 2020

Power Clean; 10:00 build to a tough set of 4 TNG

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18:00 @ MAP 9
15/10 Bike Cals or 400/300 Row
5 Burpees
10 Alt Prisoner Step Ups
5 Ball Slams
10 Box Jumps

 

Thursday 20,2020

Mobility: Psoas

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10:00 Skillwork of Choice

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6-7 rds @ MAP 10
1:00 BIke
1:00 HS Walk Practice/ Plank
1:00 Row
1:00 (0:20-0:30/side) Single Leg Glute Bridge
1:00 Single Unders

Friday 21, 2020

a. Fr Rk Lunge; 8-12 Alt X 3; 2:00
b1. Single Arm DB Bench Press; 30X1; 8-10/side x 3; 0:30/0:60
b2. Wt Supinated Pullup; 20X1; 2-3 X 3; 0:60

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10:00 movement quality:
5/side Offset Fr Rk Kb Lunge
20 DU
5-8 TTB
20 DU
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Easy Bike/Row remainder of class time



Saturday 22, 2020

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

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PARTNER WORKOUT
For time:
400m Run
30 S2OH
30 Power Clean
400m Run
30 Power Clean
30 S2OH
400m Run
*run together. S2OH must be sets of 5, cleans must be singles

 

Sunday 23, 2020

REST DAY



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