Workouts for Week of Oct 12th - Oct 17th

October 11, 2015

 

This week's gym-wide goal: 1,000 Ring Dips

(bands may be used, they may be weighted, challenge yourself - even if you're doing singles) - average 10/person/day - 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 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 near maximal complex

 

 

For time 12-9-5 of:

 

Modest Mouse:

Thrusters @ any #

Pull-ups

 

Adapting & Aspiring:

Thrusters 115/75#

Chest-to-bars

 

Competitive Edge:

Thrusters 135/95#

Bar Muscle-Ups

 

 

Optional Accessory Work

4 Rounds: 5 Glute Ham Raises (weighted if possible) + ME sec. Ring L-Sit Hold

 

Tuesday

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 (3 count pause in split) – work to a near maximal complex


For Total Time:
200 Meter Run
1:00 Rest
400 Meter Run
2:00 Rest
800 Meter Run*
4:00 Rest
400 Meter Run
2:00 Rest
200 Meter Run

*if you need to scale today's workout, cut this run down or out altogether


Optional Accessory Work
2:00 AMRAP: Handstand Wall Walk + Handstand Push-up
1:00 Rest
2:00 AMRAP: Alternating Candlestick-roll-up Pistols

 

Wednesday

EMOM for 5:00-

2 T&G Power Snatches – begin around 70% max Power Snatch & work to a max double for the day

 

-- 8:00 Between --

4 rounds of:
:30 ME Front Squats @ 70% rounds 1 & 2, 80% rounds 3 & 4
:30 Rest
:30 Shoulder Taps (anyhow)
:30 Rest

 

-- 4:00 Between --


12:00 UNBROKEN AMRAP of:
10 Wall Balls 20/14#
10 Hanging Windshield Wipers
10 OHS @ 65% your max Power Snatch double from EMOM
10 Power Snatches @ 65% your max Power Snatch double from EMOM


Optional Accessory Work
4 Sets of Max Effort Unbroken Chest to bar pullups

 

Thursday

Double Under Skill Work

4 Rounds for reps:
:30 Max Effort Double Unders
:30 Rest

- Immediately into -

20:00 AMRAP At conversational pace:
20 Alternating Slam Ball Crossover Over-the-shoulders
200 Meter Jog
1 Rope Climb
1 50' Sled Push

- Rest 2:00 -

4 Rounds for reps:
:30 Max Effort Double Unders
:30 Rest


Optional Accessory Work:
Alternating TABATA (8 rounds TOTAL):
-Hollow hold
-Arch Hold

 

Friday

EMOM for 5:00-

2 T&G Power Clean & Push Jerks – begin around 70% of max PC&PJ & work to a max double 
 

-- 3:00 Between --


Every 2:00 for 3 sets:

3 Strict Press + 5 Push Press – work to max (up from last week)

 

-- 1:00 Between --

Partner 18:00 AMRAP
- switch after each round:
Row 500m
50 Double-Unders or High Jumping Singles


Optional Accessory Work
1:00 Max Effort Kettlebell Swings
1:00 Rest
1:00 Max Effort Kettlebell Swings 1 weight heavier
1:00 Rest
1:00 Max Effort Kettlebell Swings @ original weight

*go all out and as many unbroken as possible each set & note how many unbroken, last set try to beat your first set's unbroken and total reps

 

Saturday - FREE 9AM CLASS

For time:

100′ Bear Crawl
50 Ring Rows OR Pull-ups
40 Situps
30 Dumbbell or Kettlebell Thrusters*
20 Close Stance Air Squats
10 Hang Power Snatches*

*Weight determined in warm-up

Advanced:
100' Handstand Walk
50 C2B Pullups (no bands)
40 GHD Situps
30 Kettlebell Thrusters
44/26# (2 KBs)
20 Pistols
10 Power Snatches 155/105#

 

 

 

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