MetCon:
30 min. AMRAP – you go I go – alt. movements
- 3 Cluster 95/63
- 6 C2B
- 9 DL 95/63
- 12 Box Jump 20/16
- 15 KB Swing 53/35
Friday, February 21, 2020
Warm-up:
- 2×50 Arm-only Bike
- 3×3 Strict Pull-up
- 2×20” Ring Plank
- 2×8 Shoulder Lateral Raises
- 3×5 Banded Press
Strength/Skill:
- Lunge Strict Press 1RM – sample rep scheme is 5, 3, 2, 2, 1, 1, 1. Start with DB/KB, if too light move to a BB
MetCon:
reps of 15-12-9 for time
Comp. – 135/93
- C&J
- Floor Press
- Floor Wiper
RX – 40’s/25’s
- DB Push Press
- DB Squat
- DB AH Leg Lift
Powerlifting:
- Bench Press – work up to 95%
- B-O BB Row 4×8
- DB Curl 3×8
- DB Ext. 4×12
- Woodchop 4×15
- Band Pulldown 100 ea.
- Band Facepull 100 ea.
Thursday, February 20, 2020
Wednesday, February 19, 2020
Warm-up:
- Wrist & Rack stretch
- Skill – Clean Lift-off
- Skill – Slide Jump
- Skill – Clean High Pull
- 3×8 DL > 5RM Clean
Strength/Skill:
- Clean 5×5 @ HAP
then on last rep of each set
- Jerk 5×1 @ Clean weight
MetCon:
Comp.
for time – reps of 15-12-9
- OHS 95/63
- Bar-over Burpee
RX
for time – reps of 21-15-9
- Front Squat 95/63
- HR Push-up
Powerlifting:
- 8 min. Bike/Row
- 12 min. Farmer Carry
- 12 min. Sled Pull
- Metcon
Tuesday, February 18, 2020
Warm-up:
- warm up your Push-up, DL and Pull-up
then
- 2 min. Max Rep SU
MetCon:
for time
- 1000/800 m. Row
then 7 rds.
- 5 HR Push-up
- 5 DL 185/123
- 5 Pull-up
- 20 DU or 60 SU
then
- 30/20 cal. Bike
Powerlifting:
- Speed Bench Press Regular Grip @ 55% 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 17, 2020
Warm-up:
- 3×5 Good Morning
- 3×5 KB Pause Squat
- 3×5 Jump Squat
- 90/90 Stretch
- Box Squat for Ramp-up
Strength/Skill:
- Back Squat 1RM – 5, 3, 2, 2, 1, 1, 1
MetCon:
reps of 21-15-9
Comp.
- Clean 115/73
- Push Press 115/73
RX
- Slam Ball 30/20
- DB Push Press 40’s/25’s
Powerlifting:
- Squat & DL – 90%
- GHD 4×5
- Goodmorning 4×8
- Band Leg Curl 100 ea.
- Leg Lift 100 ea.