Weekly Workouts 4/8-4/14

Monday 4/8

Part 1

20min

5-6 Rounds*: a. Deadlift+Clean+Front Squat to a heavy set.

Add weight as technique allows.

b. 2x Seated Box Jumps OR Seated Tuck Jumps for height. Attempt to increase height each round.

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

Part 2

10min

3 Sets:

a. 10-15 Hammer Curls

b. 10-20 DB Bent Rows

Same DBs, rest as needed

Part 3

15min E3MOMx5:

Row 500m AFAP

Max Unbroken Pushups (7RPE)

Part 4

5min Floss/SMR/Recovery of Forearms

Tuesday 4/9

Part 1

5-6 Rounds*:

a. 2x Weighted CHINups, ~90%, 9RPE, very heavy

b. 3x chinups unweighted, afap

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

Part 2

5-6 Rounds*:

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

b. 10x DB push press, afap, same DBs

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

Part 3

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats 2 strict pull-ups, 4 push-ups, 6 squats 3 strict pull-ups, 6 push-ups, 9 squats

Part 4

3 Rounds:

Low Plank 1:00 max

Roll out lats with roller or lax ball between planks

Wednesday 4/10

Part 1:

5-6 Rounds:

a. Pause Back Squat 3x 03X0 Tempo, ~75%, 8RPE, moderately heavy

b. 6x Lateral Box or Line Jump-Overs, low

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

Part 2

5-6 Rounds*:

a. 3x Low Hang Clean 03X0 Tempo, ~75%, 8RPE, moderately-heavy

b. 3x RDL, same tempo and load

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

Part 3

“Ghost Elizabeth”

21-15-9 reps for time and quality:

Hang Squat Clean, empty bar

Dips

Part 4

Accumulate 2min Each:

Wall Sit Parallel

Hollow Hold

Thursday 4/11

Part 1

5-6 Rounds:

a. 3x Pause Bench Press 03X0 Tempo, ~75%, 8RPE, 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 Pause Ring Rows, 03X0 (pause it at top)

b. 5x Pullups, unweighted

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

Part 3

For Time:

25 Air squats

Row 1K

50 Air Squats

Row 1K

100 Air Squats

Part 4

5-10min Bike Cooldown RPE1 OR:

50/50 Light Band Dead Bugs R/L

Friday 4/12

Part 1

5-6 Rounds*:

a. 2x Sumo Deadlift ~90%, 9RPE, very heavy

b. 2+1 DB Jumps + Box Jump (unweighted) or Tuck Jump for height

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

Part 2

For Time and Quality:

21 Back Squats

15 Front Squats

9 Overhead Squats

Same Load, from ground, heavy.

Part 3

1 Round: 50/40cal Air Bike for Time

Part 4

Slow 50 steps of elbow to instep walk

By |2019-04-08T12:02:52+00:00April 8th, 2019|Uncategorized|