Week of 2019.06.17 Preview
Microcycle Preview
- Monday: dumbbell bench press
- Tuesday: posterior chain strength
- Wednesday: conditioning intervals
- Thursday: power snatch
- Friday: back squat
- Saturday: team workout
Saturday 2019.06.15
Conditioning
Working in teams of 3, complete 3 rounds for time:
- 75 Axel Bar Clean and Jerks (115/75)
- 75 Wall Balls (20/14)
One person is accumulating calories on a machine at all times. Switch as needed on the machine. One person is working at a time on the 3 rounds.
Friday 2019.06.14
Conditioning
10 Rounds for time:
- 4 Hang Power Cleans (155/105)
- 4 Burpees over the Bar
- 200m Run
25:00 time cap
Thursday 2019.06.13
Strength
1A) Back Squat
- x 3 x 5 sets @ 20X2
1B) Monster Walk
- x 10 steps each direction x 5 sets
Conditioning
With a partner, alternating full rounds, complete 4 rounds each:
- 75 Double Unders
- 10 Sandbag Squats
Wednesday 2019.06.12
Strength
1A) Close Grip Bench Press with a pause on the chest
- x 3 x 5 sets @ RPE 7-8 (+5lbs over last week)
1B) Horizontal Ring Rows
- x 10 x 5 sets
Conditioning
Complete as many reps as possible in 10:00:
- 5 Push Press (95/65)
- 200m Run
- 10 Push Press
- 200m Run
- 15 Push Press…
Continue adding 5 reps to the push press every round.
0730 Endurance Class with Coach Connor
3 Sets
10 Rounds of:
- :30 Assault Bike at 75-80 RPM
- :30 Assault Bike at 50-55 RPM
Rest 2:00 after all 10 rounds are completed before beginning the next set of 10 rounds.