Week of 2018.09.17 Preview

Sep 16, 2018

Microcycle Preview

  • Monday: Back squat
  • Tuesday: Behind the neck push jerk
  • Wednesday: Conditioning
  • Thursday: Power clean
  • Friday: Front Squat
  • Saturday: Team workout

Saturday 2018.09.15

Sep 14, 2018

Conditioning

Working in teams of 3, for time:

  • 400m Run together with seabag

Then 3 rounds of:

  • 30 Kettlebell Swings (70/53)
  • 30 Push Jerks (135/95)

Then

  • 400m Run together with seabag

Then 2 rounds of:

  • 30 Kettlebell Swings (70/53)
  • 30 Push Jerks (135/95)

Then

  • 400m Run together with seabag

Then 1 round of:

  • 30 Kettlebell Swings (70/53)
  • 30 Push Jerks (135/95)

30:00 time cap.

Run together. All other work is opwaat.

Friday 2018.09.14

Sep 13, 2018

Strength

Every minute on the minute for 12:00:

  • Power snatch (pos.2) + :02 pause in receiving + squat from pause + snatch (pos.3)

Conditioning

Every minute on the minute for 15:00:

  • Minute 1: 15 burpees
  • Minute 2: 15 Box jumps with step down
  • Minute 3: :30 Sandbag chest hold

Thursday 2018.09.13

Sep 12, 2018

Strength

1A) Front Squat

  • 4 x 2-4 @ 24X1

1B) Russian Kettlebell Swing

  • 4 x 10

Conditioning

With a parnter, alternating full rounds, complete as many rounds as possible in 16:00:

  • 12/9 Calorie bike or row
  • 10m Front rack walking lunge (35/50)
  • 2 Man makers (35/50)
  • 10m Front rack walking lunge

Wendesday 2018.09.12

Sep 11, 2018

Strength

1A) Behind the neck push press

  • 4 x 3-5 @ 41X1

1B) Horizontal Ring Rows

  • 4 x 6-10

Conditioning

4 Rounds

In 3:00, complete:

  • 200m Run
  • Max wall walks in remaining time

Rest 1:00 between rounds.