Week of 2019.03.18 Preview

Mar 17, 2019

Microcycle Preview

  • Monday: back squat
  • Tuesday: bench press
  • Wednesday: strong man
  • Thursday: conditioning
  • Friday: Open Workout 19.5
  • Saturday: team workout

Saturday 2019.03.16

Mar 15, 2019

Conditioning

Working in teams of 3, complete for time:

  • 400m Run Relay
  • 20 Lateral Burpee over the Bar Relay
  • 25 Thruster (95/65) Relay
  • 20 Lateral Burpee over the Bar Relay

At 25:00 on the clock, take 10:00 to establish:

  • 3 Rep max thruster

Thursday 2019.03.14

Mar 13, 2019

Strength

Turkish Get Up

  • Build to a heavy single on each arm

Conditioning

With a partner, alternating full rounds, complete 4 rounds each:

  • 10 Double Kettlebell Deadlifts (70/53)
  • 20m Farmer’s Walk
  • 5 Wall Walks
  • 20m Farmer’s Walk
  • 10 Double Kettlebell Deadlifts

Wednesday 2019.03.13

Mar 12, 2019

Strength

1A) Close Grip Bench Press

  • 4 x 6-8

1B) Single Arm Dumbbell Row

  • 4 x 8-10

Conditioning

Complete as many rounds as possible in 15:00:

  • 2 Strict Muscle Ups
  • 10 Alternating Dumbbell Snatch (50/35)
  • 10/8 Calories

Substitute 4 strict pull ups + 4 push ups for strict muscle ups.