Monday 2019.01.07
Strength
4 Sets
- 8-10 Bent over Barbell Rows
- 5 Seated Box Jumps
Conditioning
5 Rounds
- 4 Strict Handstand Push Ups
- 8 Double Kettlebell Deadlifts (70/53)
- 12 Toes to Bar
- 16/13 Calories
Rest 1:00 between rounds.
Week of 2019.01.07 Preview
Microcycle Preview
- Monday: upper body strength and plyo
- Tuesday: front squat
- Wednesday: partner workout
- Thursday: power snatch
- Friday: back squat
- Saturday: team workout
Saturday 2019.01.05
Conditioning
Working in teams of 3, you must complete:
- 18 Rounds of “DT”
- 12 Deadlifts (155/105)
- 9 Hang Power Cleans
- 6 Shoulder to Overhead
and
- 225 Calories
Each team will have one barbell and one machine. You may complete the work in whatever order you choose and you may work on “DT” and the calories simultaneously.
Friday 2019.01.04
Strength
Back Squat
- Build to a heavy but perfect set of 2-3 @ 50X1
- Drop 10% and do 2 sets of 2-3 @ 50X1
Conditioning
8 Rounds
In 1:00:
- 3 Hang Squat Cleans (135/95)
- 6 Jumping Lunges
- Max Calories in remaining time
Rest 1:00
Thursday 2019.01.03
Conditioning
3 Rounds
- 1000m Row @ 2k + :05 – :10
- 20m Forward Crawl
- 10 Box Jumps
Rest 3-4 minutes.
2k + :05-:10 means that if you row a 2:00/500m pace for your 2k time trial, you will row at 2:05-2:10 today. Refer to 20181217 for your 2k time trial.