Weekly Workouts 5/13-5/17

Monday 5/13

Build 1

5-6 Rounds*:
a. 2 Push-Press, 9RPE, very heavy
b. :30 Hold at top of 2nd Rep, :30 hold at bottom (off chest) after.
*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set
Build 2
5-6 Rounds*:
a. Strict Pullups to 8RPE (2-reps short of failure)
b. Max Hold at top of final rep, :30 at bottom after.
*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set
Sweat 
For Reps+Calories:
3min Max Rep Air Squat
4min Max Cal Row
3min Max Rep Air Squat
Breathe 
Roll Out Quads as Time allows, calm breathing
Tuesday 5/14
Build 1
4-6 Rounds, ~:15 between movements:
a. 3x Front Squats ~62.5%, <7RPE, moderate load, MAXIMUM SPEED/FORCE/POWER
b. 3/3 SL Hurdle Hops for DISTANCE, OR 6 lunge jumps for height, alt
c. 4 Split Squat Depth Jump, alt OR Step-ups + high knee
d. 4 Partner- or Rig-Assisted Overspeed jumps for speed and height
*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set
Sweat 
2 Rounds for Time:
Run 1 Lap Around Building ~800m
25 Pullups or Ring Rows by 8RPE
25 Pushups by 8RPE
25 KB Swings
Breathe
2 Rounds:
1min Box Breathing in Palloff Right
1min Box Breathing in Palloff Left
Wednesday 5/15
Build 1
4-6 Rounds ~:15 between movements:
a. 3x Bench Press ~62.5%, <7RPE, moderate load MAXIMUM SPEED/FORCE/POWER
b. 4x Med Ball Bench Throw
c. 2x 10xOscillation Pushup
*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set
Build 2
3 Rounds unbroken sets:
8-12 Double DB Incline Bench Press
6-10 Double DB Incline Prone Row
8 Double DB Push Press
Rest ~1:00
Sweat
4 Rounds:
50 Double Unders or 100 Singles for Time
Rest 1:1 in T-Pose w/ 2.5’s
Thursday 5/16
Build 1
4-5 Rounds* ~:15 between movements:
a. 4x Back Squat ~72.5%, <8RPE, moderately heavy, MAXIMUM SPEED/FORCE/POWER
b. 8 Lateral Bench Step-Up Jumps, alt for HEIGHT
c. 4x Split Power Clean, alt <8RPE, moderately heavy, MAXIMUM POWER
d. 8 Split Squat Drop +Hold :03, alt from standing, BW
*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set
Sweat
Bike 10min Max Cal Test
Friday 5/17
Build 1
4-5 Rounds* ~:15 between movements:
a. 4x Shoulder to Overhead ~72.5%, <8RPE, moderately heavy, MAXIMUM SPEED/FORCE/POWER
b. 4x Pushup Drops + :03 pause
c. 12x Lateral Raises, <7RPE, light-med
*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set
Build 2 
3 Rounds unbroken sets:
6-10 Double DB Curl and Press
8-12 Double DB RDL
8 Double DB Bent Row
Rest ~1:00
Sweat
4 Rounds for Quality:
10 Pistols, alt
5 Nordic Negatives or Partner-Resisted Ham Curl Negs
5/5 Single Arm Ring Rows
10 Bilateral Ring Rows
By |2019-05-13T14:45:38+00:00May 13th, 2019|Uncategorized|