Workouts for Week of Dec 7th - 12th

December 5, 2015

Saturday, December 12th

FREE 9AM class with option to volunteer at VISTE from 10am - 12pm

Gym Goal: 2,000 Glute Bridges (averages 20/person/day)

Feel free to do various versions: single leg, dodgeball between your knees, etc. 

 

Monday

Every 2:00 for 5 sets:

2 Hang clean + 1 Jerk (increase # each set) & 3 Chin-ups

 

2:00 Transition

 

Every :90 for 3 sets:

5 clean pulls @ 110% heaviest lift complex

 

 

For Time (20:00 cap)

21-18-15-12-9-6-3

Thrusters 95/65# (or # doable in 3 sets or less)

Burpees-over-the-bar

 

 

Optional Accessory Work:

Pistols

10 Squats in front of a box

10/leg side step ups

10/leg Alternating Ring Assisted Pistols

 

Max Your OHS from the ground

 

Tuesday

12:00 To Find Power Snatch 2 RM

2:00 Transition

Every 2:00 for 3 sets:
Max Effort Push Press @ 75% Power Snatch 2 RM


2 Rounds For Time:

Modest Mouse:
800 Meter Run
30 Kettlebell Swings 44/26#
30 Ring Rows

Adapting & Aspiring:
800 Meter Run
30 Kettlebell Swings 53/35#
30 Pull-Ups (band if needed)

Competitive Edge:
800 Meter Run
30 KB Swings 62/44#
30 Pull Ups

*If you are working barefoot running, do the second round of the workout barefoot.


Optional Accessory Work:
Pistols
10 Squats in front of a box
10/leg Side Step Ups
10/leg Banded Pistols (in a squat rack)
 

Wednesday​

Alternating Every :90 for 6 sets each:
3 Paused Back Squats - start back squats at 70% max & increase if able -
Max Effort ring dips


For Time:
50-40-30-20-10
Ab-Mat Sit ups
Double unders (or singles)


Optional Accessory Work:
Pistols
10 Squats in front of a box
10/leg Pistol Negatives
10/leg Seated Pistols

4:00 AMRAP:
8 Toes to bar (no swing between)
4 HSPU

Rest 2:00

4:00 AMRAP (pick up where you left off):
8 Toes to bar (no swing between)
4 HSPU

 

Thursday

Alternate between:
Rower Bowling (10 frames total)
ME Kipping/Butterfly Pull-Up Swings (10 sets total)


Optional:

1 Rep Max Clean & Jerk

 

Friday

20:00 TOTAL for:
6 x 2 Hang Snatch

(Still within the 20:00) Then take 65% of 2 Hang Snatch and perform

3 x 6 Good Mornings + 6 OH Squats from the ground with :30 rest between sets


10:00 AMRAP:
5 Shoulder-to-overhead 115/75#
10 Deadlift 115/75#
15 Box Jumps 24/20"

scale weight based on s2o capability


Optional Accessory Work:
Pistols
10 Squats in front of a box
10/leg Pistols (or attempts)

5 Rounds of:
50' Burpee Broad Jump
25' Overhead Walking Lunges*

start at 95/65# & increase by 10# each round if able

 

Saturday - FREE 9AM CLASS!

Volunteer option: Complete the EMOM, then help VISTE unload and load food donations!

 

EMOM for 8:00

Power Clean + Push Press

increase each minute to a max

 

5 rounds for time:

10 Knee Tucks or Uneven toes-to-bar

8 Push Press @ 55% max in lifting

6 Power Cleans @ 75% max in lifting

 

Competitive Edge:

10 Toes to Bar

8 Hand Stand Push Ups

6 Power Cleans 185/125#
 

 

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