Friday 260719

Strict Press

3-3-3, 2x3

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


AMRAP 15:

12 Dumbbell Snatch, 50#/35#, left arm

12 Dumbbell Snatch, 50#/35#, right arm

12 Dumbbell Thrusters, 50#/35#

72 Double Unders

GEAR: 2.5


Extra Work: Back Squat

3-3-3, 2x3

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

Wednesday 240719

Pullup 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:

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

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


EMOM 15, alternating, working @ 7-8:

a) 0:45 Perfect Burpees

b) 0:45 Hanging Leg Raises

c) 0:45 Contralateral Reverse Lunges


Extra Work: Isolation Circuit

(1) Barbell Curl 3x12

(2) Upright Row 3x12

(3) Front Delt Raise 3x12

Thursday 180719

Muscle-Up Development

Level 1 – choose one:

(1a) 5 Sets of False Grip Ring Rows (Target: 5 reps/set)

(1b) 5 Sets of Transition Rock Variant (Target: 5 reps/set)

Level 2 – choose one:

(2a) 5 Sets of False Grip Chest-to Ring Pullups + 5 Sets of Russian Dips (Target: 5 reps/set of each movement)

(2b) 5-10x1 Muscle-Up Negative (Target: 10x1 with 0:08-0:10/negative)

Level 3:

(3a) 5 Sets of Kipping Muscle-Ups (Target: 5 reps/set)

(3b) 5 Sets of Strict Muscle-Ups


15:00 @ 8:

10 Single Arm Waiter Squats/side

10 Kettlebell Windmills/side

10 Ring Rows @ X131 Tempo


Extra Work: Prehab Circuit 2

EMOM 12, alternating:

a) Row 0:45 @ 6

b) 6 Single Arm Kettlebell Press + 25' Single Arm Overhead Carry, left

c) 6 Single Arm Kettlebell Press + 25' Single Arm Overhead Carry, right

d) 10 Banded Monster Walks/side