Week of 2019.08.12 Preview
Microcycle Preview
- Monday: conditioning intervals
- Tuesday: snatch complex
- Wednesday: front squat
- Thursday: push press
- Friday: leg strength
- Saturday: team workout
Saturday 2019.08.10
Conditioning
Working in teams of 3, complete 4 rounds each:
- Station 1: Pace Setter
- 400m Run
- Station 2: AMRAP
- 3 Muscle Ups or 8 Pull Ups
- 8 Dumbbell Snatch (70/50)
- Station 3: Rest
35:00 time cap
Friday 2019.08.09
Strength
1a) Double Kettlebell Front Rack Step Up
- x 5/leg x 4 sets
1b) Sandbag Squats @ 2020
- x 6 x 4 sets
1c) Seated Box Jump
- x 3 x 4 sets
Conditioning
2 Rounds for time:
- 50m Goblet Hold Kettlebell Walking Lunge (70/53)
- 50 Burpees
15:00 time cap
Thursday 2019.08.08
Strength
1a) Push Press @ 21X1
- x 3-5 x 4 sets
1b) Bent Over Double Kettlebell Row
- x 8-10 x 4 sets
Conditioning
With a partner, alternating full rounds, complete 5 rounds each:
- 15 Pull Ups
- 50m Dumbbell Farmer’s Carry (50/35)
- 250m Row or 500m Bike
20:00 time cap
Wednesday 2019.08.07
Strength
Front Squat @ 33X1
- x 4 x 5 sets @ RPE 8 using the same weight across all 5 sets
Conditioning
10-9-8-7-6-5-4-3-2-1 reps of:
- Dumbbell Squats (50/35)
- Toes to Bar