Jul 22, 2018
Microcycle Preview
This is a transition week. We will begin a new cycle the week of 2018.07.30.
- Monday: Weighted Pull Ups and Dips
- Tuesday: Tempo Front Squats
- Wednesday: Long Conditioning
- Thursday: Strict Press
- Friday: Tempo Back Squats
- Saturday: Team workout
Jul 20, 2018
Conditioning
In teams of 3, complete for time:
- 150 Squat clean and jerks (115/75)
- 150 Burpee chest to bar pull ups
One person must be running 300m at all times. The other two teammates will be chipping away at the reps.
Jul 19, 2018
Strength
1A) Bench Press
Performance:
Percentages are based off of a training max.
Fitness:
1B) Supinated Grip Strict Pull Ups
Conditioning
21-15-9 reps for time:
- Calorie bike or row
- Toes to bar
- Shoulder to overhead (115/75)
Jul 18, 2018
Strength
1A) Deadlift
Performance:
Percentages are based off of a training max.
Fitness:
1B) Weighted Sit Ups
Conditioning
3 Rounds
In 3:00, climb the ladder, adding 3 reps each round:
- 3 Dumbbell Power Cleans (35/50)
- 2 x 10m Shuttle Run
- 6 Dumbbell Power Cleans
- 2 x 10m Shuttle Run
- 9 Dumbbell Power Cleans…
Rest 1:30 between rounds.
Jul 17, 2018
Strength
Build to a heavy turkish get up.
Conditioning
For time:
Then, 5 rounds of:
- 20m Double kettlebell front rack carry (35/53)
- 8 Burpee box jumps
Then