Friday 200327 front squat, power cleans, STOH, bfb

Front Squat
[email protected]% of 1RM; rest 2:00
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“4”
3 RFT
250m Row
10 Power Clean 135/95
8 STOH
6 Bar Facing Burpees

At home option:

Core Stability
High Plank Shoulder Taps
3 Sets of 10 Each Side
Paired With
Foot Elevated Single Leg Glute Bridge
3 Sets of 10 Each Side

Sit Up Test
2 Minutes Max Sit Ups

10 Minute AMRAP
30 DU’s (or Penguin Jumps)
20 Box Jumps (or Stair Jumps)
10 Knee Driving Push Ups

Wednesday 200325 bench press, pull up, double unders, burpee

Bench Press Week 1/8
Use %’s of 20# less than your 1RM from last week for all sets* (This is important to this cycle, be exact)
[email protected]% ; rest 2 mins between sets
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Pull Up Work
EMOM 12
S: 3-5 Strict C2B Pull Ups
F: 5-10 Strict Pull Ups
L: 3 Pull Up Negatives with 4 second eccentric

“Shiny Objects”
6 MIN AMRAP
24 Double Unders
6 Burpees

At home option:

Single Leg Work
Cross Over Step Up / Cross Under Step Down to Lateral Lunge
5 Sets of 10 Reps Each Side
Rest 1 Minute Between Sets

20 Minute AMRAP
1 Minute Split Squat Hold Each Side
50ft Walking Lunge
400m Run

Tuesday 200324 bike, run, tuck ups, row, hsw, squats, burpee

Pain Cave Progessions
With a 45 min Clock:
20 Min Bike for Distance
into
5 MIN AMRAP
100m Run
10 Tuck Ups
into
20 min Row For Distance

  • 3 Scores

Handstand Holds
6 Sets of 0:30 Seconds
Rest 1 Minute Between

Deadlift Development
Hands on Head Tempo Good Mornings
3 Sets of 10 Reps (3 Seconds on the way down)

5 Rounds For TIme
50ft HSW or Bear Crawl
30 Squats
10 2 Push Up Burpees

Monday 200323 deadlift, power snatch, box jump, pull up, run

Gymnastics Development
Sport:
Tempo Ring Dip 31X1 ; 4×6-12 Reps; rest 1:00
Fitness:
Tempo Push Ups 31X1; 4×12-20 Reps; rest 1:00
Lifestyle:
Tempo Rack Push Up 31X1; 4×12-20 Reps; rest 1:00

Deadlift Week 11/16
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“A song by Blue Oyster Cult”
5 RFT
9 Pow Snatch 95/65
9 Box Jumps

Home Work Outs
Pull Up Progressions
5 Sets of
10 Second Hold (Rest :30 Seconds)
3 Reps of 5 Second Eccentric (Rest :30 Seconds)
5 Strict Pull Ups or Jumping Pull Ups
Rest 1 Minute Between Sets
Running Test
1 Mile Run
Record Time