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Monday August 29

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 kettlebell swings + :20­:30 passive hang from bar]

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A. Split jerk clusters, 4x1.1, :10 between singles, 2:00 between sets

+

For 15:00

1st­ 5 power cleans, moderate, you pick the weight

2nd­ 5­7 pull ups or ring rows

3rd­ 8/10 row calories

+

Not for time:

200m 1­arm dumbbell overhead carry, switch arms as needed

Tuesday August 30

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 goblet squats + 15 band pull downs]

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Every :90 for 5 sets:

1st­ Front squats, 3­4 @22x1 tempo

2nd­ 1­3 muscle ups, 6­8 ring dips or :15 hold at top of rings

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AMRAP in 8:00

200m run

12 tough goblet squats

8 burpee box jumps

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3 sets:

:30 flutter kicks

:30 rest

:30 hollow hold

:30 rest

Wednesday August 31

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [:60 kipping practice + 5 jumps from kneeling position]

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A. Power clean, build to a tough single in 10:00

B. Snatch­grip deadlift, 3­3­3 @31x1 tempo starting @1RM snatch and adding, :90 rest

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For time:

15 power cleans @50% of A

15 toes to bar

400m run or 500m row

10 power cleans @60% of A

15 toes to bar

400m run or 500m row

5 power cleans @75% of A

15 toes to bar

Thursday September 1

10:00 warm up

row/run/bike @easy pace

Mobility­ coach led

2 rounds of [10 alternating light dumbbell snatches + 10 hand­release push ups]

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A. 1 squat snatch + 1 hang squat snatch + 1 overhead squat, 1­1­1­1­1, begin a set every 2:00

B. 1­arm dumbbell row, 3x6­8/side, :60 rest

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AMRAP in 10:00

5/side 1­arm dumbbell/kettlebell overhead squats

35 double unders or 70 single unders

10 hand­release push ups

3 wall walks

Friday September 2

A. Max out Friday

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AMRAP in 10:00 with a partner, one person working at a time:

400m run

30 wall balls, 20 to 10’/14 to 9’

30 weighted sit ups

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