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Monday, August 12, 2019

  Mon, 8/12/19
Mobility: Shoulders
Strength/Skill: Retest:
Find a max unbroken effort (MUBE) of either,
A) Pull-ups (mod: band across rack or bench
assisted rack pull-ups)
B) Chest-to-Bar Pull-ups
Met-Con: For Time

50-40-30-20-10

Russian KB Swings (F: 44/26) (S: 53/35)
KB Drags (F: 44/26) (S: 53/35)
Additional
Optional
Accessory
Work:
Wide Grip Lat Pull Down: 2x10
T-Bar Row (angled handles): 2x10
DB Alt. Hammer Curls: 2x10 each
*Deload: use moderate weight
Express :40 ON/:20 OFF x 4 Rounds

Banded High Knees
Renegade Rows (F: 35s/20s) (S: 50s/35s)
Wall Balls (F: 14/10) (S: 20/14)

1 Min Rest Between Rounds

Score = Total Reps
Barbell A. Muscle Snatch + Hang Muscle Snatch

2 @ 40%
2 @ 50%
2 @ 60%

B. No Feet Hang Power Clean (Knee) + Push Jerk

(2+2) x 2 @ 60%
(2+2) x 2 @ 70%
(2+2) x 2 @ 80%

C. Behind The Neck Snatch Grip Push Press + Overhead 
Squat

(5+1) Build up to a heavy single for the day
Tuesday, 8/6/19   Wednesday, 8/7/19   Thursday, 8/8/19   Saturday, 8/10/19                              
Strength: Loads Used: Strength: Loads Used: Strength: Loads Used: Strength: Loads Used:                              
Back Squat:
Build to a 8RM (RPE 7), then -10% 2x8
275 Ladder Drills x10-15 of your choice 12 Push Press:
Build to a 8RM (RPE 7), then -10% for 2x8
  none                                
                                             
Met-con: Loads & Score Met-con: Loads & Score Met-con: Loads & Score Met-con: Loads & Score                              
5:00 AMRAP

8 Deadlifts at 225lbs
8 Pull-ups

REST 2:30

5:00 AMRAP

8 Hang Snatches at 95lbs
8 Lateral Burpees Over Bar


Post Met-con Conditioning

Rowing-
4 sets each for max distance
1:00 Row/2:00 Rest
4 sets and 4 sets
20:00 AMRAP

100m Run
20 Speed Skaters
30 Double Unders
40 Mountain Climbers
50 Single Unders

7 Sets
5 Rounds for Time

10 Alternating DB Hang Clean and Split Jerks
(leg opposite of the hand with the DB splits forward)
10 Toes-to-Bars

Post Met-con Conditioning

20:00 Stationary Bike - "Hill" Program at Level 8
Goal is to burn more calories than last week
 
5-10-5 Side Shuffle Drill x 6 sets each for time
(place 3 markers each 5 yards apart. Start at the 
center marker, side shuffle left, touch the ground at 
the left marker, side shuffle right all the way to the last
marker and touch the ground, side shuffle back to the
middle marker. Use a stopwatch and clock each set.
Rest 1:00 between sets, alternate starting directon
each set.)

Then...

4 Rounds for Time

300m Run (3 laps)
20 Air Squats
20 Push-ups
20 Sit-ups
                               
                             
                             
                             
                             
                             
                             
                             
                             
                             
                             
                             
                             
                             
                                             
                                                   
                 
Shuttle drills 1 each way, 6 times 30 sec break in between each
                               
                  Ladder drills 12 reps with 20 yd stride                                 
                  3 rounds of met con didn’t track time