Workouts for Week of Dec 14th - 19th

December 13, 2015

Saturday, December 19th

FREE 9AM class with Holiday Gathering to follow - open gym, games, & food!

Gym Goal: 1,800 Barefoot Kettlebell Single Leg Deadlifts - 5-10/leg/person/day will suffice.

DO NOT bust out with 100 in one day and then none the rest of the week. Use this gym goal as part of your daily recovery to gain the most out of the movement!

 

Monday

12:00 to find Hang Power Snatch 2 RM

2:00 Transition

Every 2:00 for 3 sets:
Max Effort Push Press @ 85% 2RM Hang Power Snatch


For 14:00...

Modest Mouse:
30 Wall ball Shots
100 Single Under Jump Ropes

Adapting & Aspiring:
30 Wall ball Shots 20/14 to 10’/9′
50 Double Unders/Attempts

Competitive Edge:
7 Muscle Ups
50 Wall ball Shots 20/14 to 10’/9′
100 Double Unders


Optional Accessory Work:
Handstands
Feet on box: hold push-up support 10 secs then walk hands in & hold box hstd 10 secs

- do 3 sets without coming off of box
10 Kick up (or attempts) onto panel mat against wall w/ hands as close to wall as possible w/ goal of a vertical, controlled position with no part of body touching wall

Based on last week's max ohs from ground (or start light and get challenging)
3 behind the neck: set 1-push press @ 50%, set 2-push jerk @ 60%, set 3-split jerk @ 70%
5X1 ohs from the ground at 80%

 

Tuesday

Every 3:00 for 5 sets:

Clean + Front Squat + Jerk

 

Then 5:00 to complete 15 clean pulls @ 125% above lifting

 

 

For 20:00 complete...

 

5 Pull ups (band if needed)

10 Hand Release Push ups

15 Squats

 

...as many times as possible.

 

The goal is to keep a pace that you can keep moving the entire 20:00.

 

 

Optional Accessory Work:

Handstands TABATA 8 rounds: handstand hold facing wall

10 Kick up (or attempts) onto panel mat against wall w/ hands as close to wall as possible w/ goal of a vertical, controlled position with no part of body touching wall

 

Wednesday​

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


For Time:
12-9-6-3

Front squats 195/125*
Bar facing Burpees

*or 65-75% of your 1 RM clean
Bar comes off the ground each set, so aim for unbroken so you don't have to clean it back up...then gun your burpees for speed!


Optional Accessory Work:
Handstands
8 times: Stomach to wall, hands as close as possible, take one foot off wall & tap away with other foot, trying to find balance point
10 Kick up (or attempts) onto panel mat against wall w/ hands as close to wall as possible w/ goal of a vertical, controlled position with no part of body touching wall

3 Rounds:
9 Dumbbell Thrusters (heavy)
6 Toes to bar
3 slam ball over the shoulder (50 or 80#)

 

Thursday

10 Sets of:
10 Sit-ups
5 Good Mornings

Situps need to be done as fast as possible.
Good Mornings are from the ground, are done slowly with proper form, and can increase in weight each set. Focus on sending hips back and keeping back flat.


Optional:

1 Rep Max Snatch

 

Friday

15:00 for:
6 x 2 Power Clean + Push Jerk

then

3 x ME Strict Chest to Bar Pull Ups :45 sec rest


For 12:00:

10 OH Squats 95/65
10 Pull Ups
12 OH Squats 95/65
12 Pull Ups
14 OH Squats 96/ 65
…… Etc.


Optional Accessory Work:
10 Kick up (or attempts) w/ hands as close to wall as possible w/ goal of a vertical, controlled position with no part of body touching wall

5:00 AMRAP
12 KBS heaviest # you've worked out with
24 Double Unders

DON'T STOP MOVING & aim for a round a minute for minimum average

 

Saturday - FREE 9AM CLASS!

10am - Christmas gathering, including Open Gym, games, & food! Everyone is welcome!

 

5X100 Meter Races Against Partner(s) Of Your Choice


For Time:
21-15-9

Deadlifts @ Bodyweight
Shoulder Press @ 50% Bodyweight


 

 

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