Tuesday 2019.01.22
Strength
3 Sets
- :45 of Thrusters @ 10X1
Conditioning
With a partner, alternating movements, complete as many rounds as possible in 20:00:
- 50 Double Unders
- 10 Burpee Box Jump Overs
- 8 Strict Handstand Push Ups
Monday 2019.01.21
*Programming Note*
This is the first day of a 4-week Open Prep Cycle. Here are a few bullet points describing this short cycle:
- 2000m row development
- Weekly thruster work meant to develop capacity and pacing
- Back squat and deadlift volume work to prepare for high rep workouts typically seen in the open.
Time Trial
For time
- Row 2000m
Compare to 20181217
Strength
2A) Deadlift
- 4 x 4-6 @ 30X1
2B) Continuous Vertical Jumps
- 4 x 4 for max height
There is no rest between 2A and 2B. Rest as needed between sets.
Week of 2019.01.21 Preview
Microcycle Preview
- Monday: 2000m Row time trial retest
- Tuesday: Thrusters
- Wednesday: Partner conditioning
- Thursday: Gymnastics
- Friday: Back squat
- Saturday: Partner conditioning
Saturday 2019.01.19
Conditioning
In a team of 4, complete as a relay:
“Fran”
21-15-9 reps of:
- Thrusters (95/65)
- Pull Ups
Friday 2019.01.18
Strength
Performance
Overhead Squat
- heavy single with a :05 descent and :05 pause (compare to 20190102)
Fitness
Behind the neck snatch press + sink
- 3 + 1 x 4 sets
Conditioning
5 Rounds for time
- 50 Double Unders
- 25 Russian Kettlebell Swings (70/53)