Thursday 2019.08.01
Conditioning
Every 2:00 for 5 rounds:
- First 2:00
- 12 Deadlifts (155/105)
- 9 Hang Power Cleans
- 6 Shoulder to Overhead
- Second 2:00
- 24/18 Calories
- Third 2:00
- 200m Run
Wednesday 2019.07.31
Strength
1a) Push Press @ 21X1
- x 4-6 x 4 sets
1b) Bent Over Double Kettlebell Row
- x 8-10 x 4 sets
Conditioning
Complete as many rounds as possible in 6:00:
- 12 Double Russian Kettlebell Swings (53/35)
- 6 Strict Handstand Push Ups
Rest 2:00
Complete as many rounds as possible in 6:00:
- 12/9 Calories
- 6 Strict Pull Ups
Tuesday 2019.07.30
Strength
Front Squat
- build to a heavy 2-4 @ 33X1
Conditioning
Every minute on the minute for 15:00:
- Min 1: 15 Wall Balls
- Min 2: 15 Box Jump with step down
- Min 3: 20m Forward Crawl
Monday 2019.07.29
Strength
Snatch lift off + snatch high pull + power snatch + overhead squat
- Build to a heavy 1+1+1+1
Conditioning
With a partner complete 2 rounds for time:
- 150 Double Unders each simultaneously
- 100 Dumbbell Snatch (50/35) (one person working at a time)
- 80 Burpees over the dumbbell (one person working at a time)
Week of 2019.07.29 Preview
*Programming Note*
This is the start of our first preseason cycle. Our strength focuses will be the following:
- snatch and clean technique
- front squat
- overhead strength in the push press and push jerk
We will also begin to implement more weightlifting movements into our conditioning so that we can practice moving the barbell with good technique with an elevated heart rate.
Microcycle Preview
- Monday: snatch
- Tuesday: front squat
- Wednesday: push press
- Thursday: long conditioning
- Friday: leg strength
- Saturday: team workout