MONDAY Strength: Front squat 8-8-6-6-4-4 Conditioning: 40/30/20/10 Wall ball @ 9/6kg Walking Iunge with MB Abmat situp with MB TUESDAY Strength: Sumo deadlift * reset each rep 5,5,3,3,3 Coreama: 2 rounds for accumulate time 30 second T-bar plank (right) @ 12.5/7.5kg 30 second T-bar plank (left) @ 12.5/7.5kg 30 second Hollow hold 15 seated L-sit over DB Conditioning: 'Amanda' 9/7/5 Ring Muscleup Squat Snatch @ 60/40kg *Scale 9/7/5 Ctb Snatch (power + OHS) (13 minute cap, each missed rep = 1 sec) WEDNESDAY Strength: A1: 10 front rack reverse lunge A2: 5 single arm DB press x 4 Conditioning: 6 alternating rounds for accumulate reps on a 2 minute timer/ 1 minute rest A: 50 double unders Max ring pushups in remainder B: 50 double unders Max box jump overs @ 60/50cm *scale down buy-in doubles 'SWOD' A1: OHS 3,3,3,3,3 A2: Bent over row 8,8,8,8,8 2 position squat clean 5 sets (every 1:30) 20 squat clean for time @ 70% 1rm THURSDAY Strength: Power clean *reset each rep 5,5,3,3,3 Coreama: For accumulate time 60/40/20 seconds Ring support *Scale to pushup support variation L-hang *Scale to knee tuck Conditioning: 3 rounds 5 Unbroken complex of t2b/ pullup/ bar MU = 1 rep *Scale 1: box/ band MU, scale 2: kte/ pullup/ ctb 15 burpees Run 200m FRIDAY Strength: A1: 2-4 Skin the cat for quality A2: 5 strict HSPU x 4 Conditioning: 3 rounds for accumulate reps on a 4 minute timer/ rest 2 minutes between 400m row 21 KB swings @ 24/16kg Max 'true' pushups in remainder SATURDAY REGIONALS Workout #1 For time, in PAIRS alternating movements, RUN together: 1200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats 2k Row (Time) Max Effort 2k Row After 3 mins rest from METCON
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