Wednesday, February 5, 2020

Warm-up:
  • 3×8-10 Band Strict Press
  • 3×8-10 DB Upright Fly’s
  • 3×8-10 DB OH Extension
  • 3×8-10 ea. Band Snatch Lunge

 

Strength/Skill:
  • Jerk – 1RM – 5, 3, 2, 2, 1, 1, 1

 

MetCon:
12 min. AMRAP
 
  • 1 Box Jump 24/20 & 1 Sit-up
  • 2 Box Jump & 2 Sit-up
  • 3 Box Jump & 3 Sit-up
  • and so forth and so on…

 

Powerlifting:
 
  • 8 min. Bike or Rower
  • 12 min. Farmer Carry
  • 12 min. Sled Pull
  • Metcon

Tuesday, February 4, 2020

Warm-up:
1 rd. for time
  • 60 SU
  • 10 Air Squat
  • 10 Push-up
  • 10 Sit-up
  • 10 e.a. DB Row

 

MetCon:
for time
 
  • 50 Lunge
  • 25 Pull-up
  • 50 Air Squat
  • 25 Superman
  • 50 DU
  • 25 Dip
  • 50 K2E
  • 25 Wall Ball 20/14
  • 50 Leg Lift

 

Powerlifting:
 
  • Speed Bench Press Regular Grip @ 50% – 9×3 EMOM
  • Chest Supported DB Row – 3×8
  • DB Shrug – 3×12
  • DB Side Bend – 4×10
  • Band Pull-apart – 100 ea,
  • Band Pushdown – 100 ea.

Monday, February 3, 2020

Warm-up:
  • 2×30′ Bear Crawl
  • 2×8 Good Morning
  • 2×5 Strict Pull-up
  • 2×8 B-O BB Row
  • 2×8 BB Strict Curl
  • 2×8 Band Bench Press

 

Strength/Skill:
  • Deadlift – 5×5 @ HAP
along with
  • Bench Press – 5×5 @ HAP

 

MetCon:
Comp.
Randy – 1 rd. for time
 
  • 75 Snatch 75/53

RX
1 rd. for time
 
  • 300/250 m. Row
  • 20 Wall Ball 20/14
  • 15 HR Push-up
  • 20 SDHP
  • 15/12 cal. Bike

 

Powerlifting:
 
  • Low Box Squat – 1RM
  • Glute-ham Raises – 4×5
  • Goodmorning – 4×8
  • Band Leg Curl – 100 ea.
  • Leg Lift – 100 ea.