1) Glute Ham Raises- 3x12(or med ball curls with heels)
2) Back Squat(belted)- 4x10
3) BB Weighted Step Ups- 3x20(leg at parallel. Not above or below)
For time
1000 m row
50 wall balls
50 Burpees
12 min cap
Wednesday 4-16-18
1) Snatch Pull Primers(contact, pull above belly button, no finish) 3@55%, 2@60%, 2@65%.
2) Elevator snatch(catch at power, parallel, and full) 4x1@70-75%.
3) Snatch Balance to parallel- 4x5@65%
4) Pick 3 stretches and sit in them for 2 minutes each.
Tuesday 4-16-18
1) Dumbbell rows, 4x10 tempo 3,0,x,1
2) Sumo deadlifts, 9,9,7,7. 3 second decent.
4 Rounds
10 Strict chest to bar pull ups
Down and back farmer carry heavy as possible
30/21 Calorie Row 40/30 Calorie assault bike
DIY: Band pull a parts- 25,20,15,10
Monday 4-15-18
1) Close Grip Bench- 4x10
2) Dumbbell Push Press- 4x10
WOD
EMOTM 15
1. 10-12 HSPU
2. 10-12 Toes 2 Bar
3. 10-12 Sumo Deadlift Hi Pull 95,65
Saturday 4-14-18
Breathe
45-35-25-15-5
Wall Balls
Kettle Bell Swings 55,35
Ab Mat Sit Ups
Oly
1.) Clean- Build up to a heavy double. Dropsets 2x2@-15%.
2.) Clean Pulls- 6x2@105% today's build up.
3.) Build up to a heavy set of 4 front squat.
Friday 4-13-18
Skill
Spend 5 minutes upside down on hands.
Bloodflow
1a) Hammer Curls- 4x12
1b) Skull Crushers- 4x12
Breathe
4 minute AMRAP
5 Power Cleans(135,95)
10 Chest 2 Bar Pull Ups
5 Push Jerk (155,105)
Rest 4 minutes
4 minute AMRAP
5 Power Cleans (185,135)
10 Burpee Box Overs 24,20
15 Push Ups
Rest 4 minutes
Max Double Unders in 4 Minutes.
Thursday 4-12-18
1) Glute Ham Raises, 3 X 12(advanced 1 plus year training)
2) High bar beltless squats, 4 X 8
3.) Load 15% of your back squat.
Min 1: 40 Over head barbell walking lunges
Min 3: 5 Jump Squats
Min 5: 30 O.H. walking lunges
Min 7: 4 Jump Squats
Min 9: 20 O.H. walking lunges
Minute 11: 3 Jump Squats
Wednesday 4-11-18
1) Halting Snatch Deadlift- 1x4@50%, 1x4@55%, 1x3@60%
2) 4 hang snatch from below the knee 3x4@70% keep reps cleeeeean!
3) Snatch Pulls w/pause at knee- 4x4@75% (trace to just above belly button)
Breathe
1 mile run for time.
Tuesday 4-11-18
1) Ring rows, 3 X 8 w pause at top
2) Sumo deadlifts, 3 X 8
3) Strict chest to bar pull ups, 3 X 12
4) Band pull a parts, 3 X 25
5) Dumbbell Shrugs, 25-20-15-10
Monday 4-10-18
Gains
1) Pre-exhaust banded chest fly, 3 X 12-15
2) Incline barbell bench press, 3 X 8
3) Ring Push Ups at slight incline 3 X 15
4) Dumbbell side raises, 2 X 25
5) Dumbbell overhead press, 25-20-15
Oxygen
1 round for time 10 minute cap
500 m Row
400 m Run
30 Burpees