8/23/2016
A. Clean Grip Deadlift - 2 @ 92% of Heaviest from 2 weeks ago - Every 2 minutes x 12 minutes
B. Hang Power Clean (below knee) x 3 TNG reps rest 1:30 x 5 sets *building* (compare to position from last week)
C. Prone Banded Hamstring Curl x 20 reps rest 2 minutes x 3 sets
+
BOTB Training
AMRAP 3
Dumbbell Burpee Box Step Over @ 20" (50/30)
rest 3 minutes x 3 sets
*watch the standards video on FB*
+
Goat Work x 5-10 minutes (don't skip this, work on something that needs work)
B. Hang Power Clean (below knee) x 3 TNG reps rest 1:30 x 5 sets *building* (compare to position from last week)
C. Prone Banded Hamstring Curl x 20 reps rest 2 minutes x 3 sets
+
BOTB Training
AMRAP 3
Dumbbell Burpee Box Step Over @ 20" (50/30)
rest 3 minutes x 3 sets
*watch the standards video on FB*
+
Goat Work x 5-10 minutes (don't skip this, work on something that needs work)
8/22/2016
A. Every 45 seconds x 18 minutes (8 sets of each)
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.
B1. 5 Muscle Ups (scale to 15 pull-ups) rest 2 minutes
B2. 10-12 HSPU rest 2 minutes x 5 sets (practice strict to build strength or kipping to work on cycling)
+
Every 12 minutes x 36 minutes (3 sets)
Run 1 mile @ 80-85% effort
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.
B1. 5 Muscle Ups (scale to 15 pull-ups) rest 2 minutes
B2. 10-12 HSPU rest 2 minutes x 5 sets (practice strict to build strength or kipping to work on cycling)
+
Every 12 minutes x 36 minutes (3 sets)
Run 1 mile @ 80-85% effort
8/20/2016
A. 10-15 minute clock - Muscle Up Skill Work - https://youtu.be/y001018-p8A (work through these drills)
+
"Eva"
5 rounds:
800m Run
30 KB Swings 70/54
30 Pull-Ups
+
"Eva"
5 rounds:
800m Run
30 KB Swings 70/54
30 Pull-Ups
Subscribe to:
Posts (Atom)