Week of August 9, 2021
Hello ALL. After this week, weeks posted will now be Tuesday-Monday as it is hard for me to get workouts up Sunday night.
This is testing week. ALL week if you are not going for heavy singles, do 5 sets of 3 around 75-80%
Monday
A. Back Squat-Build to a heavy single (if first 1 RM, get an estimated 1RM from a tough triple or double: If brand new, 5x5)
B. Pick one: Max set of Push ups/HSPU
10 rounds
4 Burpees
6 KBS@70/53
8 Wall Ball
Tuesday
A. Clean
B. Deadlift
15-12-9
Sandbag 2 shoulder
Box Jump 24/20
Rest 3 minutes
9-12-15
Deadlift 225/135
Box Jump 30/24
Wednesday
A. Max set strict pull up-1 attempt
5 rounds
800 M run
30 Power Clean@95/65
30 Pull ups
Clean 4 Eva-MEDIUM
5 rounds
600 M Run
25 Power Clean@95/65
20 Pull ups
Clean 4 EVA-MILD
5 rounds
400 M Run
20 Power Clean@95/65
15 Pull ups
Thursday
A. Snatch
B. OHS
Row 1K-Treated as a time trial
INTO:
5 rounds
50 DU
20 Alt DB Snatch
Friday
A. Jerk-heavy single
B. Bench-heavy single (hand toss test at some point)
C. Max set T2B-if you do not have T2B, 2 minute abmat test
21-15-9
STO
T2B
After every set do 100 M FC
Saturday
TBD
Sunday
10 min window
400M Run
500M Row
400M Ski
Max Bike cals
Rest 4 min
x3
Monday
A1. Snatch Balancex3x5....light and speedy. Hold the OHS for 5 seconds
A2. Kneeling Landmine Pressx5/sidex5
20 min amrap based on cards. Take 5 cards from the deck....
BLACK VS RED
Movement 1- 500 m Row OR 20 AB cals
Movement 2- 15 OHS or 25 goblet squat
Movement 3- 30 lateral hops or 30 DU
Movement 4- 10 db alt snatch or 20 push ups
Movement 5- coach picks an exercise or YOU pick an exercise (10 reps)
*if at home 10 DB manmakers VS 30 lunges