April 18th-23rd

Monday 18th

STRENGTH: Every 90 sec, for 15 Minutes (10 sets): High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

CONDITIONING: 3 RFT Run 1 lap 20 Hang Cleans (135/95)

Consider this a "Run/Fight/Run" style conditioning workout. You've got to run a certain distance, so you've must maintain a pace that you can sustain for the whole distance.

Then when you get back in the building you've got a semi-technical movement that you must execute with some precision, then run again.

This simulates the demands required of a fight AND flight situation for which we should all be physically prepared...just in case.

Tuesday 19th

STRENGTH: Every 2 mins, for five sets: 3 Push Press Build to today’s heaviest triple.

CONDITIONING: 9 min AMRAP

9 Burpee Box-Overs 9 Push Presses

9 Dips (Ring dips for RX)

Today is all about Overhead Shoulder Stability, and Pressing hypertrophy. We're working to develop the shoulders, triceps, and chest, with a cardio mix to blend it all together.

Mostly an Upper Body day.

FINISH:

TABATA

Tire Hammers

Front Plank

Wednesday 20th

TECHNIQUE:

We'll practice going unbroken on the "touch and go" Clean and Jerks. If you're comfortable with the movement, and can keep yourself in a good postion, then this should be your goal for the conditioning portion today. If not, then just drop it every time from the top.

CONDITIONING:

Every 4 minutes, for 32 minutes (8 sets):

Row 250 Meters

10 Clean and Jerks (135/95)

Thursday 21st

STRENGTH: “Gymnastics Challenge” Complete as many reps as possible for each of the following (14 mins total): 2 Minutes of Muscle-Ups **Rest 60 seconds 2 Minutes of Alternating Pistols **Rest 60 seconds 2 Minutes of Handstand Push-Ups (or L-Seated DB Press) **Rest 60 seconds 2 Minutes of Strict Chest-to-Bar Chin-Ups **Rest 60 seconds 2 Minutes to establish a max effort L-Sit Hold (Holding at the top of a dip position) (you only get one attempt to hold for as long as possible)

Scale these movements appropriately for YOU.

CONDITIONING: 20 min AMRAP 10 American Kettlebell Swings 10 Burpees

10 Toes to Bar

Today is the "PACING" day. You should aim to find a pace from the very beginning that you can pretty much maintain for the entire AMRAP. (If the 1st round takes you 3 mins to complete, but the 3rd round takes 6 mins to complete, something went terribly wrong. If anything, your LAST round should be the fastest.)

If possible, wear a wrist watch with a stopwatch on it so you can track your split times.

Friday 22nd

STRENGTH:

2 mins at each station, for a total of 14 mins Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 3 reps @ 85% *Set 7 – 5 reps @ as heavy as possible MAKE SURE YOU GET DEPTH WITH THESE. That means BELOW parallel for most of you.

CONDITIONING: 14 min AMRAP

Row 300 Meters 15 Pull-Ups 15 Front Squats

LEG DAY! ...and some Pulling to balance out all the PUSH from Tuesday.

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