Thursday 2019.09.26
Strength
Back Squat @ 22X1
- x 4 x 5 sets @ RPE 7, same weight across
Use the same weight as last week.
Conditioning
In 15:00, complete 10 rounds of:
- 12 Wall Balls (14/20)
- 25 Double Unders
With the time remaining:
- Max calories
Wednesday 2019.09.25
Strength
3 Rounds
- :20 Wall Facing Handstand Hold
- :20 Rest
- :20 Dumbbell Strict Press @ 20X1
- :20 Rest
- Max Strict Handstand Push Ups @ 20X1
Rest as needed between rounds
Conditioning
With a partner, alternating every :30, complete as many rounds as possible in 18:00:
- 100/70 Calories
- 100m Forward Crawl
- 100 Box Jump Overs
Tuesday 2019.09.24
Conditioning
On a running clock…
At 0:00, 21-15-9 reps of:
- Thrusters (95/65)
- Burpees over the Bar
At 15:00, 21-15-9 reps of:
- Toes to Bar
- 400m Run
At 30:00, every minute on the minute for 6:00:
- 1 Snatch from position 2, building
10:00 time cap on the first two workouts.
Monday 2019.09.23
Strength
Slow clean pull + clean
- build to a heavy 2+1
- Drop 15% and every minute on the minute for 5:00 perform:
- 2+1
Conditioning
5 Rounds
In 1:00:
- 10 Dumbbell Power Cleans (35/50)
- 20 Double Unders
- Max Calories in remaining time
Rest 2:00
Week of 2019.09.23 Preview
Microcycle Preview
- Monday: clean
- Tuesday: conditioning + snatch
- Wednesday: gymnastics pressing strength
- Thursday: back squat
- Friday: upper body strength
- Saturday: team workout