Weekly Workout 4/1- 4/6

Monday 4/1 

Warm Up 

10min Easy 3min Ski (Once)

Then:

4 Rounds, casually:

10 Beat Swings 10 Burpees

10 PVC Pass-Throughs

Then: ~5min Lax Ball Exploration in Pecs, Armpits, Lats, Scaps

Part 1: 

4-6 Rounds*:

a. Press 3x 60X0 Tempo

b. 3 Legless Wallball

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Part 2: 

4-6 Rounds*:

a. 3x Pendlay Rows 60X0 Tempo

b. 10x Hammer Curls, medium-light

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Part 3: 

“Plank Annie”

50-40-30-20-10 Reps for time of:

Double Unders (3:1 singles)

High Plank (Seconds)

Part 4:

3min AB Wheel Work This can be singles, reps, on knees, on feet, resisted, assisted, to a target. Familiarize yourself with the apparatus.

Tuesday 3/2

Warm Up

10min 4 Rounds:

Row 500m, 250mX2, 100m respectively

10 Air Squats 30X0 Tempo (heels elevated, toes elevated, 2x feet flat respectively)

3 Depth Drops (step/drop from short box to ground with proper landing mechanics, pause briefly in landing)

Part 1: 

4-6 Rounds*:

a. 2x Front Squat ~87.5%, 9RPE, heavy

b. 3x Box Jump OVERs or Tuck Jumps for height

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Part 2: 

4-6 Rounds*:

a. 2x Sumo Deadlifts ~87.5%, 9RPE, heavy

b. 10x KB Swings HEAVY

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Part 3: 

5-10 Rounds*:

5-10-15-20m Shuttle Full Recovery as time allows.

*If time increases by >10%, or 10 rounds completed, sprints are done.

Part 4: 

3-5min Lax Ball Exploration in calves. Opp leg crossed over.

Wednesday 4/3

Warm Up

4 Rounds, casually:

5x In-Place Inch-Worms

4x Toenail Spot Muscle-Ups or Pullups

5x Front Raises, light

10x Face Pulls, light band

Part 1 :

4-6 Rounds*:

a. 2x Weighted Pullups, ~87.5%, 9RPE, heavy

b. 3x Pullups unweighted, afap

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Part 2:

4-6 Rounds*:

a. 5x DB Bench, ~80-85%, 8+RPE, moderately heavy

b. 10x pushups, afap

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Part 3: 

For Time AND Quality:

50x Strict or Kipping HSPU or Z-Press, Moderately Heavy

Part 4: 

500m Row Arms Only

Thursday 4/4

Warm Up

10min 3 Rounds:

20 Jumping Jacks

10x Glute Bridges

10x Cat-Cows

Front Squat (~60%x5, ~70~x3, ~80%x1 respectively)

Part 1: 

5-6 Rounds:

a. Front Squat 3x 60X0 Tempo, ~80%, 8.5RPE, moderately heavy

b. 6x Pistol Jumps alt OR 6x low-box plyo step-ups alt

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Part 2: 

5-6 Rounds*:

a. 2x Low Hang Clean 60X0 Tempo, ~80%, 8.5RPE, moderately-heavy

b. 3/3 KB Single-Leg RDL

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Part 3: 

5 Rounds for “Max Reps”:

Strict Pullups or Ring Rows to 7RPE

Pushups to 7RPE

STOP each round 3-reps short of actual failure, rest as needed

Part 4: 

Accumulate 1min/side pistol hold at bottom

Friday 4/5

Warm up 

10min Easy

3min Ski (Once) Then:

3 Rounds, casually:

10 Beat Swings

5 Burpees, increase speed each round

10 PVC Behind-Neck Snatch-Grip Press from Squat

Then: ~5min Lax Ball Exploration in Pecs, Armpits, Lats, Scapulae

Part 1: 

5-6 Rounds:

a. 3x Bench Press 60X0 Tempo, ~80%, 8.5RPE, moderately heavy

b. 3x Bench Medicine Ball Throws, ~10% of your bench weight

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Part 2:

5-6 Rounds*:

a. 5x Prone DB Rows, 60X0

b. 10x Ring Rows, unweighted

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Part 3: 

Echo Bike 5k TT (3.1 miles)

Part 4: 

30 Rounds Box Breathing:

4-Count In 4-Count Hold 4-Count Exhale 4-Count Hold Out

 

By |2019-03-29T21:04:55+00:00April 1st, 2019|Uncategorized|