071515 S&C
so I got this idea...
Posted it early so I would forget tonight. Have a great day!!!
Wednesday
Warm up
Shoulder bow with band x 20 sec per
dead hang on pull up bar 30 sec X2
Super inch worms x 7 (walk hands out as far as possible)
Mountain climbers x 10
Groiners x 10
A.
Out of the rack 2 overhead squats + 2 BTN Jerks : 2 min rest, work to the best set of the day in 15 min.
B.
You have 6 min to accumulate as many pull ups as you can. These must be dead hang pull ups without a kip. If you have not progressed to this you can use the lat pull machine. No banded or jumping pull ups allowed.
C.
For 10 min get as many rounds as you can of:
400 m row
10 Hang Power Cleans @55% 1rm
5 bar over burpees
071416 S&C
I drew you a picture!
Warm up:
- 20 Band pull aparts, 10 push ups, 20 trx rows x 3
- Row, Bike, or Jump rope for 3 min
A.
Bench Press & Bar MU
You have 12 min to hit a max 3 rep bench press while doing 5 bar muscle ups between each bench set. If you have not progressed to a BMU use a box and work the kipping motion and do a pull up to the stomach (or try)
B.
Cone drill:
1. Start in staggering formation,Sprint on the outside of the cone return on the inside of the cone EMOTM. Add one lap until you can no longer make it.
Rest 4 min
2. Side shuffle, back peddle, sprint, side shuffle. EMOTM until you can no longer make it.
071315 S&C
Warm Up. Two Rounds of the Agile 8
(Sorry for the super boring video of the guy breathing hard stretching) =-)
20 Deadlifts @75% 1RM
Run 400m
20 KB swings
Run 400m
20 Overhead Squats @60% 1RM
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans
Run 400m
070915 S&C
Back squat, 5x1, 2:00 rest
DB alternating walking lunges, 3x12, 2:00 rest
+
5:00 @90%
10 burpees
100m run
+
2:00 rest
+
5:00 @90%
1 muscle up or 5 pull ups
8 alernating pistol squats
25 double unders
070615 Strength and Conditioning
1 power clean + 1 front squat + 1 split jerk, 5x1, 2:00 rest
B. Behind-the-neck shoulder press, 3x8-10, 2:00 rest
+
AMRAP in 8:00
2 wall walks or 3-4 HSPU
8 power cleans (65/95)
10 HR push ups
30 double unders
