Workouts for Week of July 27th- Aug 1st

July 26, 2015

Monday

3 Cycles:

5 C2B Pull-ups (+ ME Bar Muscle-Ups if able)
– rest 1:30 --
3 Back Squats (work to a 3 rep max)
-- rest 1:30 --

4 rounds (not for time, but complete within 20:00):

Bg:
200 Meter Sprint
:20 30' Handstand Hold
15 Sit-Ups
10 Weighted Glute Bridges (55/35#)

Sx:
200 Meter Sprint
20 Wall Nose & Toes Handstand Shoulder Touches
15 Med Ball Sit-Ups (20/14#)
10 Weighted Glute Bridges (65/45#)

Rx:
200 Meter Sprint
20 Freestanding Shoulder Touches
15 GHD Sit-ups
10 Weighted Glute Bridges (75/55#)

Cash Out:
3 x 5 Weighted Hip Extensions
 

Tuesday

3 Cycles:

10 Strict Ring Dips* (as fast as possible)
– rest 1:30 --
1 Snatch Balance + 2 Overhead Squats (heaviest possible)
-- rest 1:30 --
*ring pushups if don't have ring dips

4 rounds for time & reps (Bg/Sx/Rx):

100 Singles/30 Double-Unders/50 UB* Double-Unders
ME UB: Knee Tucks/Toes-To-Bar Attempts/TTB (no rest after DU)

Rest 1:00

*Yes, you have to start over if you do not reach 50 UB...even if you were on 49...

 

Wednesday

3 Cycles:

3 Front Squats (work to a 3 rep max)
-- rest 1:30 --
(1 Strict Ring Muscle-Up if able) + ME Kipping Muscle-Ups OR Pull-Ups OR Kipping Swings (all variations done on rings)
– rest 1:30 --

1 round for time of:

Bg:
Row 40 Calories
30 Box Step Up & Overs 20"
20 Deadlifts (155/115#)
10 Ring Rows
5 Arch Ups

Sx:
Row 40 Calories
30 Box Jump Overs 20"
20 Deadlifts (185/135#)
10 Pull-Ups (band if needed)
5 Arch Ups

Rx:
Row 40 Calories
30 Box Jump Overs 24″
20 Deadlifts (225/155#)
10 C2B Pullups
5 Arch Ups
 

Thursday

Precision Work:
5:00 EMOM
3-Position Power Snatch @ 50% 3-pos. snatch
1:00 Transition
3:00 EMOM
3-Postion Power Clean + 2 Jerks @ 50% 3-pos. clean

Kip Kamp!

Kipping drills to master the use of your shoulders/core/hips in the hollow-to-arch transition for:
-kipping/butterfly pull-ups
-linking toes to bar
-muscle ups (bar & rings)

If you don't think this will be a workout, let me know how your core feels on Friday!
 

Friday

10:00 To Find A Heavy 2 Rep Cluster*
*Clean immediately into thruster

For Time (20:00 cap):

Bg:
9 Clean & Jerks (anyhow) @ 50% 1RM
15 Medball Thrusters 20/14#
7 Clean & Jerks (anyhow) + 10#
15 Medball Thrusters 20/14#
5 Clean & Jerks (anyhow) + 10#
15 Medball Thrusters 20/14#

Sx:
15 Clean & Jerks (anyhow) @ 50% 1RM
15 Wall Balls 20/14#
12 Clean & Jerks (anyhow) + 10#
15 Wall Balls 20/14#
9 Clean & Jerks (anyhow) + 10#
15 Wall Balls 20/14#

Rx:
21 Clean & Jerks (anyhow) @ 50% 1RM
20 Wall Balls 20/14#
15 Clean & Jerks (anyhow) + 10#
20 Wall Balls 20/14#
9 Clean & Jerks (anyhow) + 10#
20 Wall Balls 20/14#
 

Saturday's FREE 9am Community Class

“DT”

5 rounds for time (15:00 time cap):

Bg:
12 Deadlifts 95/65#
9 Hang Power Cleans 95/65#
6 Shoulder to Overhead 95/65#

Sx:
12 Deadlifts 125/85#
9 Hang Power Cleans 125/85#
6 Shoulder to Overhead 125/85#

Rx:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Shoulder to Overhead 155/105#

 

Please reload

Featured Posts

Meal Nutrition Simplified - From Cart to Table

March 7, 2019

1/6
Please reload