Week of 2018.08.13 Preview
Microcycle Preview
- Monday: Conditioning repeats
- Tuesday: Back squat
- Wednesday: Behind the neck strict press
- Thursday: Frankenstein front squat
- Friday: Snatch
- Saturday: Team workout
Saturday 2018.08.11
Conditioning
Team version of “Hotshots 19”
In a team of 3, complete as many rounds as possible in 20:00:
- Station 1: 400m Run
- Station 2: 19 Power Cleans (95/135)
- Station 3: 30 Air Squats + 7 Strict Pull Ups
Each athlete occupies a station. Rotate only when everyone is done with the required work.
Friday 2018.08.10
Strength
1A) Frankenstein Front Squat
- 4 x 2-4 @ 33X1
1B) GHD Hip Extension
- 4 x 10
Conditioning
Complete as many rounds as possible in 12:00:
- 25 Wall Balls (20/14)
- 200m Run
- 12 Dumbbell Box Step Ups (35/50)
- 200m Run
Thursday 2018.08.09
Strength
1A) Behind the Neck Strict Press
- 4 x 4-6 @ 21X2
Try and hit the same weight as last week.
1B) Band Pull Apart
- 4 x 20
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 16:00:
- 10 Toes to bar
- 10 Dumbbell hang clean and jerks (35/50)
- 2 x 10m Shuttle run
Wednesday 2018.08.08
Strength
Every minute on the minute for 12:00:
- (Power clean from position 1 + :03 pause in receiving position) x 2
Conditioning
For time, 21-15-9:
- Calorie bike or row
- Kettlebell swings (53/70)
Rest 5:00
For time, 9-15-21:
- Calorie bike or row
- Kettlebell swings (53/70)
5:00 time cap on both pieces.