Friday 190419

Strict Press

10-10-10-10

Athletes build over the first three sets to a challenging but submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the fourth set.


4 Rounds For Time:

500m Row

15 Thrusters, 95#/65#

TIMECAP: 14:00

GEAR: 2.5


Extra Work: Ring Dip Development

Level 1 – choose one:

(1a) 5 x Ring Support (Target: 0:20-0:30/Set)

(1b) 5x5 Ring Dip Negative (Target: 0:06-0:10/rep)

Level 2:

5 Sets of Partner Assisted or Foot Assisted Ring Dip (Target: 5x5 with minimal assistance)

Level 3 – choose one:

(3a) 5 Sets of Strict Weighted Ring Dips (Target: 6 controlled, technical reps per set)

(3b) Strict Weighted Ring Dip 6-6-6-6-6

Thursday 180419

Rope Climb Development

Level 1 – choose one:

(1a) 5 Sets of Lying-to-Standing Rope Climbs (Target: 5 reps/set)

(1b) 5 Sets of Rope Pull Variant (Target: 5x5/side)

Level 2:

8-12x1 Rope Climb or Partial Rope Climb (Target: Able to complete at least 10 full rope climbs)

Level 3:

(3a) 6-10x1 Legless Rope Climb

(3b) 6-10x1 Strict Legless Rope Climb


EMOM 20, alternating:

a) 200m Run

b) 8 Toes-to-Bar


Extra Work: Row OR Assault Bike

5:00 @ 6-7

20:00 Speed Play

5:00 @ 5-6

Speed Play is variation of speed/effort by feel

Wednesday 170419

Deadlift

10-10-10-10

Athletes build over the first three sets to a challenging but submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the fourth set.


Every 1:30 x 10:

10 Kettlebell Goblet Lunges

15 Russian Kettlebell Swings

Athletes should select load for mostly unbroken, technical, but challenging sets.


Extra Work: Prehab Circuit 4

12:00 For Quality;

1:00 Jump Rope

50' Carioca

12 Ring Rows

15 Hollow Rocks

Monday 150419

For Time:

30 Wall Ball, 20#/14# to 10'

40 Burpees

30 Wall Ball, 20#/14# to 10'

TIMECAP: 8:00

GEAR: 3


Assault Bike OR Row

EMOM 20:

1:00 @ 105-110% MAP Pace

1:00 Rest

MAP (Maximum Aerobic Power) Pace is the athletes calories per minute pace from their bike or row test. E.g. if the athlete got 200 calories in 10 minutes, their MAP is 20 calories/minute. Therefore for this workout, the athlete here would be aiming for 21-22 calories/minute.


Extra Work: Prehab Circuit 2

12:00 For Quality:

Assault Bike 1:30 @ 6

10 Scapular Pullups

10 Scapular Pushups

2 Wall Climbs

6 Hand Release Pushups

Thursday 110419

6 Rounds For Time:

25 Double Unders

100m/75m Row

TIMECAP: 8:00

GEAR: 3


Assault Bike Or Row

EMOM 20:

0:30 @ 105-110% MAP Pace

0:30 Rest

MAP Pace is the athletes calories per minute pace from their bike or row test. E.g. if the athlete got 200 calories in 10 minutes, their MAP is 20 calories/minute. Therefore for this workout, the athlete here would be aiming for 21-22 calories/minute (round up to a target of 11 calories per 0:30.)


Extra Work: Prehab Circuit 3

12:00 For Quality:

Run 200m @ 6

Kettlebell Flow, right

25' High Knees + 25' Buttkickers

Kettlebell Flow, left

Wednesday 100419

Handstand Push-Up Development

Level 1 – choose one:

(1a) 5 Sets of Pike Handstand Hold (Target: 0:30-0:45/Set)

(1b) 5 Sets of Chest-to-Wall Handstand Hold (Target: 0:30-0:45/Set)

(1c) 5x5 Handstand Pushup Negative (Target: 0:06-0:10/rep)

Level 2 – choose one:

(2a) 5 Sets of Pike Handstand Pushups (Target: 5 controlled, technical reps per set)

(2b) 5 Sets of Kipping Handstand Pushups (Target: 5 controlled, technical reps per set)

Level 3 – choose one:

(3a) 5 Sets of Strict Handstand Pushups (Target: 5 controlled, technical reps per set)

(3b) 5 Sets of Strict Deficit Handstand Pushups (Target: 5 controlled, technical reps per set)


Every 0:45 x 20, alternating:

a) 0:30 Russian Kettlebell Swings, 32kg/24kg

b) 0:30 Perfect Burpees


Extra Work: Strict Press

10-10-10-10

Athletes build over the first three sets to a challenging but technical weight, leaving 2 reps in the tank. Repeat that weight for the fourth set.

Monday 080419

Power Clean

5-5-5, 2x5

Athletes build over the first three sets to a challenging but technical weight, leaving 1-2 reps in the tank. Repeat that weight for the last two sets. Athletes should stay connected to the bar and reset quickly between reps (but no touch-and-go!)


3 Rounds for Total Time:

10 Power Cleans

10 Front Squats

10 Push Press

1:00 Rest

Athletes should use the same load which they used for the 2:00 max thrusters test.


Extra Work: Pull-Up Development

Level 1 – choose one:

(1a) 5 Sets of Chin-Over Bar Hold (Target: 0:30-0:45/Set)

(1b) 5x5 Pullup Negative (Target: 0:06-0:10/rep)

Level 2 – choose one:

(2a) 5 Sets of Piked Assisted Pullups (Target: 5 controlled, technical reps per set)

(2b) 5 Sets of Strict Pullups (Target: 5 controlled, technical reps per set)

Level 3 – choose one:

(3a) 5 Sets of Strict Weighted Pullups (Target: 5 controlled, technical reps per set)

(3b) Weighted Pullup 5-5-5-5-5