May 16th-21st
Monday 16th
WARMUP
2 rounds of
10 Banded Facepulls
10 Behind the neck press
10 Standing Highpulls
STRENGTH:
10 min EMOM
3 Snatch Pulls with 100% of 1RM
*focusing on that big shrug and full extention
CONDITIONING:
6RFT
4 Snatches (@60% 1RM)
200m Run
Don't skip the running days! We'll test our 5k time on the second week of July:-D
FINISH:
FSSF Planks
Tuesday 17th
STRENGTH:
Every 2 min for 12 min (6 sets)
Clean Deadlift
+
Hang Power Clean into quick Push Jerk
**Your goal is to hit the Jerk as soon as you catch the Clean
CONDITIONING:
For Time:
20 Deadlifts (155/105)
20 Power Cleans
20 Push Jerks
*paired with EMOM 5 Wall Balls
(So no matter what rep you are on you must stop where you are every minute to complete 5 wall balls)
COOLDOWN:
Static stretching - 60 seconds each
Couch Stretch
Pigeon Stretch
Wednesday 18th
STRENGTH:
Front Squat
2 mins at each station, for a total of 14 mins
*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 @ Same weight you used on May 12th
CONDITIONING:
For Time and Load
30 Thrusters AHAP
FINISH:
3 Rounds
25m Single-arm Farmers Carry (Down with non-dominant arm, back with dominant arm)
*rest one minute
Thursday 19th
STRENGTH:
Every 2 mins, for 5 sets
5 Strict Shoulder Press
5 Pistols each leg
(Add weight from May 9th, and do one less rep)
CONDITIONING:
5 RFT
15 Pushups
15 Chinups
15 TTB
BONUS FINISH:
Test your time to run 2 laps.
We'll test our 5k time on the second week of July:-D
Friday 20th
STRENGTH:
20 mins to try to find AND VIDEO your 5RM Deadlift for today
(No touch and go. Each one is a dead stop)
Have someone record your 5RM from the side today so we can see how it's progressing.
We've got to be careful to make sure you're not just getting strong in a shitty position.
We need to train under nearly perfect conditions, so that your body doesn't tear itself apart when you do need to exert your maximal strength at some point in sports, emergency situations, or just in everyday movement.
CONDITIONING:
12 min AMRAP
20 Double Unders
15 Squats
10 Box Jumps (24/20)
FINISH:
TABATA
Strict TTB
Russian Twist