Workouts for Week of Oct 5th - Oct 10th

October 4, 2015

This week's gym-wide goal: accumulate 2.5 hours in a handstand (or on a box or in a plank) between Monday - Friday!

 

Optional Accessory Work is to be done on your own time - can be during a class out of the way, after you workout, before you workout - if you don't know exactly how to perform the exercises, consult a coach to ensure you're practicing proper technique and form.

 

Monday

Every 3:00 for 5 sets:
1 Paused Clean (3 count pause at knee) + 1 Paused Hang Clean (3 count pause in hang at knee) + 2 Split Jerks (with 3 count OH hold in split) – work to a heavy but non-maximal complex


3 rounds for time w/ 2:00 rests between rounds of:

Run 200m
12 KB Thrusters 53/35#, 44/26#, 35/18# (2 KBs)
16 KB Swings 53/35#, 44/26#, 35/18#


Optional Accessory Work:
4XME sec. L-Sit Hold – rest 90 sec.
 

Tuesday

Every 2:00 for 5 sets:
1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause in hang at knee)
– work to a heavy, but non-maximal complex


12:00 AMRAP of:

20 Hang Power Snatches (95/65#) (75/45#) (65/25#)
30 Wall Balls 20/14#

*do entire workout in sets of 5 - scale weight/height accordingly*


Optional Accessory Work:
TABATA Pistols (or appropriate scale)

 

Wednesday

EMOM for 5:00- 2 T&G Power Clean & Push Jerks

– begin around 65% of max PC&PJ and work to a max double for the day

 

 

Every 2:00 for 3 sets:

3 Strict Press + 5 Push Press

– work to max

 

 

For Time (15:00 cap):

Modest Mouse:

600 Meter Row

30 6" Target Burpees*

15 Box Jump or Step Overs 24/20"

 

Adapting & Aspiring:

800 Meter Row

40 6" Target Burpees*

20 Box Jump or Step Overs 24/20"

 

Competitive Edge:

1k Row

50 6″ Target Burpees

25 Box Jump Overs 24/20″

 

*use your box for the burpees if you're worming up*

 

 

Optional Accessory Work: NONE TODAY

 

Thursday

4 Rounds of 1:00 At Each Station for reps
(at conversational pace):
-Bench Spotter
-Bench Press - weight determined in warm-up
-Sit-Ups
-Rest
-Slam Ball Over The Shoulders
-Glute Bridges


Optional Accessory Work:
4X3 Muscle-ups - kipping or banded
1-1-1 Muscle-ups - strict or transitions as challenging as possible

 

Friday

EMOM for 5:00-

2 T&G Power Snatches

– begin around 65% of max Power Snatch and work to a max double for the day


4 rounds of:

:30 ME Front Squats @ 75%
:30 Rest
:30 Shoulder Taps (box, back facing wall, or free standing)
:30 Rest

*Clock reset, but immediately into*
15:00 AMRAP:

200′ Shuttle Run (4x50′ sections outside)
50′ Walking Lunges (2x25' sections inside)
3 Muscle-Ups/Banded/Transitions


Optional Accessory Work:
4X6 GHD sit-ups as fast as possible, rest 90 sec.

 

Saturday - FREE 9AM CLASS

15:00 to establish a 1 Rep Max Power Clean


30 rounds for time of:

1 Handstand Push-up (deficit if possible)
OR 1 Regular Push-up
1 Power Clean @ 60% of above established 1RM Power Clean


Cash Out, As A Group:
TABATA Double-Unders

 

 

 

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