Wednesday, June 26th, 2019

June 26, 2019

3min Z1

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Crossover Symmetry or banded stretching

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Coach leads group through:

with a PVC pipe:

10 pass throughs

10 OHS

10 pass throughs in the bottom of the squat

x 1 round then:

with a light to moderate KB

5 front lunges R/L

5 side lunges R/L

5 rear lunges R/L

*complete all three positions on one leg before moving to the other.

8 SA RKBS R/L

10 squat to press out

x 2

 

 

A. 0:00 – 7:30 – Every 1:30 x 5 sets:
3 Muscle Clean +
3 Push Press
Start around 50% of your 1RM and build.

B. 7:30 – 15:00 – Every 1:30 x 5 sets:
2 Power Clean +
2 Push Jerk
Continue to build loading from Part A.

C. 15:00 – 22:30 – Every 1:30 x 5 sets:
1 Clean +
1 Jerk
Continue to build loading from Part B.

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For Time:
50 Wall Balls 20/14 to 10'/9' target
then 2 rounds of:

15 Burpee Box Jumps - step down 24/20

20 alternating SA DB snatches 53/35

 

*10 min time cap

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Tuesday, June 25th, 2019

June 25, 2019

Warm-Up:

:20sec Pigeon Pose Stretch R
:20sec Pigeon Pose Stretch L
:20sec Samson Stretch R
:20sec Samson Stretch L
x2 Sets (4 Mins)

Then...

:20sec AB Ride
:20sec Inchworm Walk-Outs
:20sec Push-ups
x4 Sets (6 Mins)

 

then:

 

Complete 4 Total Sets of:
A1. 5-4-3-2-1 Tempo Dumbbell Bench Press (5 Reps)
A2. 5-4-3-2-1 Tempo KB Dead Lift (can use two KBS) (5 Reps) *Challenge Yourself*
A3. 5-4-3-2-1 Superman Holds (5 Reps)

*This tempo scheme is using the number for BOTH eccentric & concentric phases of the movement. Each set is 5 total reps, using the following scheme.
Rep 1: 5 Seconds down, 5 seconds up
Rep 2: 4 seconds down, 4 seconds up
Rep 3: 3 Seconds down, 3 seconds up
Rep 4: 2 seconds down, 2 seconds up
Rep 5: 1 Normal Rep, Controlled & Engaged

**The Superman Holds are # of seconds for each static hold, not a tempo.

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Complete For Total Time:

A. "Odd Jackie"
1.25 miles AB Ride
50 Sandbag/KB/DB/Heavy Ball Thrusters
30 KB Gorilla Rows

 

Rest 3 Mins

 

B. "Slam Is-a-ball"
30 Slam Ball for Time
*Work at absolute max effort!!!*

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Monday, June 24th, 2019

June 24, 2019

3min Z1

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Crossover Symmetry or Banded Stretching

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Coach leads group through:

:30 Pigeon L/R

:20 Samson Stretch L/R

:30 Figure Four Stretch L/R

x 1 round

10 Weighted Jumping Air Squats (hold a  14/20lb wallball)

10 Walk out Push ups

10 Seated DB Z Press 

x 2 rounds

 

then:

 

A. 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Back Squat
Start at a moderate load and establish a 1RM for the day. Your last set doesn’t have to be your heaviest.

B.  15:00 – 23:00 – Every 2:00 x 4 sets: 5 Front Squats. Build.

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10 TnG power cleans

400m run x 2

rest :60

x 3-4 rounds

800m run

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