Thursday 2019.04.11

Apr 10, 2019

Strength

1)Back Squat

  • 4 x 4-6 @ 3020

2A) Bulgarian Split Squat

  • 3 x 6/side @ 30X0

2B) Depth Jump

  • 3 x 3

Conditioning

With a partner, complete as many reps as possible in 8:00:

  • Max calories alternating every 15

Resting partner must be in a wall sit.

Wednesday 2019.04.10

Apr 9, 2019

Strength

  • 1A) Turkish Get Up x 1/arm x 4 sets
  • 1B) Barbell Curls x 10 x 4 sets
  • 1C) Seated DB Ext. Rotation x 8/side x 4 sets

Conditioning

Complete as many rounds as possible in 10:00:

  • 50/45 Calories
  • 40 Toes to Bar
  • 30 Burpee Box Jump Overs

Tuesday 2019.04.09

Apr 8, 2019

Strength

Deadlift

  • 4 x 1.1.1

Each rep has a :05 negative.

Rest no more than :10 between reps.

Rest as needed between sets.

Conditioning

5 Rounds for time:

  • 300m Run
  • 20m Forward Crawl
  • 15 Kettlebell Swings (70/53)

20:00 time cap.

Week of 20190408 Preview

Apr 8, 2019

Microcycle Preview

  • Monday: power snatch
  • Tuesday: deadlift
  • Wednesday: upper body strength
  • Thursday: back squat
  • Friday: close grip bench press
  • Saturday: team workout

Monday 2019.04.08

Apr 7, 2019

Strength

Every minute on the minute for 10:00:

  • Power Snatch (position 1) + Overhead Squat: 2+1

Conditioning

8 Rounds

Complete as many reps as possible in 1:00:

  • 20 Double Unders
  • 12 Air Squats
  • Max Shoulder to Overhead (115/75)

Rest 1:00