Weekly Programming
New shirt maybe...what ya think?
1 squat snatch + 2 overhead squats, 5x1, 2:00 rest
B1. L-sit DB press, 3x8-10, :60 rest
B2. Strict toes to bar, 3x6-8, :60 rest
+
AMRAP in 6:00
1-2 muscle ups or 5 ring dips
10 front rack alternating lunges (65/95)
200m run
Go kill your giant...it's testing day...#tgimof
A. Max out Friday
+
3 rounds for time:
10 shoulder to overhead (65/95)
10 toes to bar
100m run
so I got this idea...
A. Power clean, 10x1 @moderate loads, begin a set every :60
+
EMOM for 15:00
1st min: 6-8 alternating pistol squats
2nd min: 10 box jumps
3rd min: 5-10m handstand walk or 2 wall walks
+
Not for time:
Accumulate 8 moderate Turkish get ups
so I got this idea...
Posted it early so I would forget tonight. Have a great day!!!
Wednesday
Warm up
Shoulder bow with band x 20 sec per
dead hang on pull up bar 30 sec X2
Super inch worms x 7 (walk hands out as far as possible)
Mountain climbers x 10
Groiners x 10
A.
Out of the rack 2 overhead squats + 2 BTN Jerks : 2 min rest, work to the best set of the day in 15 min.
B.
You have 6 min to accumulate as many pull ups as you can. These must be dead hang pull ups without a kip. If you have not progressed to this you can use the lat pull machine. No banded or jumping pull ups allowed.
C.
For 10 min get as many rounds as you can of:
400 m row
10 Hang Power Cleans @55% 1rm
5 bar over burpees
I drew you a picture!
Warm up:
- 20 Band pull aparts, 10 push ups, 20 trx rows x 3
- Row, Bike, or Jump rope for 3 min
A.
Bench Press & Bar MU
You have 12 min to hit a max 3 rep bench press while doing 5 bar muscle ups between each bench set. If you have not progressed to a BMU use a box and work the kipping motion and do a pull up to the stomach (or try)
B.
Cone drill:
1. Start in staggering formation,Sprint on the outside of the cone return on the inside of the cone EMOTM. Add one lap until you can no longer make it.
Rest 4 min
2. Side shuffle, back peddle, sprint, side shuffle. EMOTM until you can no longer make it.
