Monday 2018.10.22
Strength
Build to a heavy Turkish Get Up per arm.
Conditioning
In a team of 3, alternating full rounds, complete as many rounds as possible in 20:00:
- 200m Run
- 12 Bench Press (135/95)
Week of 2018.10.22 Preview
Microcycle Preview
Transition week. We move into the pre-season next week. Be on the look out for details on the upcoming cycle.
- Monday: Turkish get ups and bench press
- Tuesday: Weighted step ups and ghd sit ups
- Wednesday: Partner Hero workout
- Thursday: Long intervals
- Friday: Weighted pull ups and dips
- Saturday: Team Series Events 3 and 4
Saturday 2018.10.20
2018 Solidarity Team Series Week 2
Event 3
Complete as many rounds as possible in 16:00 of:
- 20 Synchronized Hang Power Snatch
- 30 Synchronized Wall Balls
Workout Description
The workout begins with athlete 1 and athlete 2 standing tall by their respective barbells. On the call of “3, 2, 1, go…!” the athletes will pick up their barbells and begin working on 20 synchronized hang power snatches. Once 20 reps have been completed, athlete 1 and athlete 2 will begin working on 30 synchronized wall balls. Once 30 reps have been completed, athlete 3 and athlete 4 will begin working on 20 synchronized hang power snatches. Once 20 reps have been completed, athlete 3 and athlete 4 will begin working on 30 synchronized wall balls. This pattern continues for 16:00. Teams may not deviate from this pattern. Athletes 1 and 2 must alternate rounds with athletes 3 and 4. Your score will be the total number of reps completed in 16:00. Teams may receive assistance in changing weights at any time during the 16:00.
Event 4
Complete as many reps as possible in 4:00 of:
- Synchronized Dumbbell Box Step Overs
Workout Description
The workout begins with all four athletes standing tall and dumbbells on the ground. On the call of “3, 2, 1, go…!” the athletes will pick up the dumbbells and begin to work by stepping on top of and over the box. Once all four athletes are on the ground on the other side of the box, the team may begin their next rep. Your score for this workout is the total number of reps completed in the 4 minutes.
Friday 2018.10.19
Strength
Front Squat
- Build to a heavy single with a :10 descent
Compare to 2018.10.05
Conditioning
For time:
- 60 Double Unders
- 10 Thrusters (95/65)
- 60 Double Unders
- 20 Thrusters
- 60 Double Unders
- 30 Thrusters
10:00 time cap,
Thursday 2018.10.18
Strength
Every minute on the minute for 12:00:
- 3 Position Power Clean (Pos. 1>2>3)
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 16:00:
- 10/8 Calories
- 10 Box jumps with step down