Week of 2019.04.22 Preview

Apr 21, 2019

Microcycle Preview

Please note that this is a deload week. Please pay attention to the prescribed rate of perceived exertion for the strength work.

  • Monday: deadlift
  • Tuesday: conditioning intervals
  • Wednesday: power snatch
  • Thursday: back squat
  • Friday: dumbbell bench press
  • Saturday: team workout

Saturday 2019.04.20

Apr 19, 2019

Conditioning

Working in teams of 4, complete as many rounds as possible in 25:00:

  • Partners 1 and 2: 400m Run together
  • Partners 3 and 4: Alternate full rounds of the following
    • 7/5 Calories
    • 5 Devil Press (35/25)

The pair running the 400m together is the pace setter. Once both runners get back, the athlete finishes the round of calories and devil press he/she is working on and then that pair goes out for the run. This makes it easier to keep track of total rounds of cals + dp, which is your score.

Friday 2019.04.19

Apr 18, 2019

Strength

1)Back Squat

  • 4 x 3-5 @ 2020

2A) Bulgarian Split Squat

  • 3 x 8/side @ 30X0

2B) Depth Jump

  • 3 x 3

Conditioning

2 Rounds

Complete as many rounds as possible in 3:00:

  • 3 Dumbbell Squat Cleans (50/35)
  • 6 Toes to Bar

Rest 3:00 between rounds.

Thursday 2019.04.18

Apr 17, 2019

Strength

1)Close Grip Bench Press with pause on chest

  • Build to a heavy set of 8 with no failures
  • Drop 10% and do 2 more sets of 8

2A) Seated Single Arm Dumbbell Press

  • 3 x 10/arm

2B) Pendlay Row

  • 3 x 10

Conditioning

For time:

  • 100 Burpees

*Every minute including at 0:00 do 20 double unders.

10:00 time cap.

Wednesday 2019.04.17

Apr 16, 2019

Conditioning

Every 8:00 x 4 rounds:

  • 12 Hang Power Cleans (135/95)
  • 300m Run
  • 12 Front Squats (135/95)
  • 300m Run