Workouts for Week of Nov 16th - 21st

November 16, 2015

SATURDAY - FREE BAREFOOT RUNNING CLASS AT 10AM!

 

Gym goal to be completed by the end of Friday:

2-fold: 1,000 Burpees AND 1,000 Muscle-Ups or Drills (10/person/day)

 

Monday

Every 2:00 for 3 sets:
3 Heaving Snatch Balance

Every 2:00 for 3 sets:
1 Paused Power Position Snatch + 1 Paused Hang Snatch + 1 Paused Snatch


12:00 AMRAP:

3 snatches
6 clean and jerks
9 chest-to-bar pull-ups (band if needed)
54 double-unders (or high jumping singles)

M 135 lb., F 105 lb.

To scale: Weight for snatch & clean & jerk is the same.

It should be the average of 75% of your max snatch and 60% of your max clean & jerk.
 

 

Optional Accessory Work:

10 X 200 Meter Row, Rest 1:1

1st row - warm-up pace

2nd row - all out pace

3rd - 8th row - pace of :15 over your all out pace

9th row - all out pace (try to beat your 2nd row)

10th row - cool-down pace

 

Tuesday

Every 2:00 for 3 sets:
3 Tall Cleans

Every 3:00 for 3 sets:
1 Paused Power Position Clean + 1 Paused Hang Clean + 1 Paused Clean + 1 Jerk Dip Squat


For time:

Modest Mouse:
100 Plate Steps w/ feet or knees on a box
50 Kettlebell Swings 35/18#
25 Thrusters any weight
50 Kettlebell Swings
100 Plate Steps w/ feet or knees on a box

Adapting & Aspiring:
10 Kick Up to Wall Kiss + 4 Plate Steps
50 Kettlebell Swings 44/26#
25 Thrusters 115/75#
50 Kettlebell Swings 44/26#
10 Kick Up to Wall Kiss + 4 Plate Steps

Competitive Edge:
100′ HS Walk
50 KBS 53/35#
25 Thrusters 135/95#
50 KBS 53/35#
100′ HS Walk


Optional Accessory Work:
12 Hips to bar bar muscle up progression
12 Kipping ring rows
12 Kipping floaters
12 Kipping floater rollovers
http://gymnasticswod.com/content/bar-muscle-progression-pt2

 

Wednesday​

Every 3:00 for 5 sets:
3 Front Squats + 1 Jerk (push or split)

Increase weight each set to work to a max.


Alternating EMOM w/
1:00 buy in & 1:00 cash out of ME Double-Unders:
Even - Strict Toes-To-Bar or Lying Down Toes-To-Rig w/ 3 count descent
Odd - Clean/Floating Clean Deadlifts @ 60% Deadlift 1 Rep Max

Reps for exercises each minute:
2, 3, 4, 5, 4, 3, 2

*Clean Deadlifts: Rep 1 will be taken from the ground, consecutive reps will be lowered to 2 inches above the ground and lifted without touching the ground. Body will mimic a cleaning position instead of a deadlift position.


Optional Accessory Work:
5 Strict MU or jumping attempts, using as little lower body as possible
...then...
3 Rounds, rest as needed between exercises:
:10 false grip hold on rings (go for UB)
3 Arch to hollow swings (or M-U) on rings w/ false grip + 1 MU attempt
3 Banded muscle-ups

 

Thursday

Every 4:00 for 3 sets:
1 Turkish Get-Up Each Arm

Increase weight each set to work to a max - may have different maxes for each arm.


For Form:
10 Feet Together Squats In Front of Box
5 Kipping Arch-to-Hollow Swings
10 Alternating Ring Assisted Pistols (total)
5 Kipping Pull-Ups or Attempts
10 Alternating Band Assisted Pistols (total)
5 Butterfly Circles
10 Alternating Seated Pistols (total, as low as possible)
5 Butterfly Pull-up Attempts
10 Alternating Pistol Negatives (total)
ME Kipping or Butterfly Pull-Ups (strung together)
10 Alternating Pistols or Attempts (total)
 

Friday

15:00 For:

3 Sets, Alternate between a & b and with a partner, increase weight each set to a max:
a) 3 Strict Press
b) 3 Bench Press


30:00 Partner* AMRAP (at a conversational pace or HR @ 150 BPM) of:

Row 1k (switch partners every 200m)
200m Dual Kettlebell Rack Carry 18# 26# 35# or 44# (switch halfway)
40 Burpee Box SIDE Step Overs 24/20″(switch every rep)

Note: KB rack carries should be with KBs in front of shoulders, forearms vertical, and KBs NOT on tops of shoulders.


Optional Accessory Work:
10 Kickup to wall kiss, shift to freestanding & hold as long as possible
Repeat above but try as many freestanding shoulder touches as possible
3 sets for ME distance handstand walk

 

Saturday - FREE 9AM CLASS & 10AM BAREFOOT RUNNING CLINIC!

Back Squats
5-5-5-5-5


4 Rounds For Time:
10 Push Press (95/65#)
20 Air Squats
30 Sit-ups

 

 

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