Monday
Brief
This week we are performing 1 sets of 20 reps on the squat. It should be at approximately 70-75% of your back squat 1RM (heavier if you were here last week). The week after we will repeat at 75-80%. You may have a couple of breaths in between each rep if you like.
The metcon is a short sharp for time metcon.
Warm Up
20m bear crawl
2x5m p/s banded glute walk
20 second RKC plank
Warm Up Sets
5 reps at empty barbell
5 reps at 30%
5 reps at 50%
5 reps at 65%
Back Squat
Complete 1 set of 20 reps at 70-75%
Metcon
For time
30 DB Facing Burpee
30 Alt DB Snatch 22.5/15
400m run
30 Alt DB Snatch
30 DB Facing Burpee
Cap: 15 min
Scoring: Time
Extras
Hollow to superman rolls. 2 sets together as class.
Mobility
Pigeon 2 min p/s
Cool Down
Box breathing
Thursday
Brief
Today we are performing 3 push press every 2nd minute for 5 sets.
The metcon is an old-school benchmark workout called "Jackie".
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Warm Up Sets
5 push press empty barbell
5 push press at 30%
5 push press at 50%
5 push press at 65%
Push Press
3 reps every 2 mins for 5 sets.
Metcon
For time
"Jackie" Variation
1km run
50 empty barbell thrusters
30 pullups
Cap: 16 min
Extras
Finger Ext 4x10-15
Mobility
Accumulate 2 mins hang
Cool Down
Box breathing
Friday
Brief
Todays deadlift have a 2020 tempo. That means 2 seconds on the way up and 2 seconds on the way down with no pause at the top or bottom but constant movement. Each rep should take 4 seconds so each set should take 16 seconds. Each week the tempo will go down as the reps increase.
Warm Up
20m Lizard Crawl
20 sec RKC Plank
Warm Up Sets
5 empty barbell deadlift
5 deadlift at 30%
5 deadlift at 50%
5 deadlfts at 65%
Deadlift
4x4 with tempo 2020
Metcon
5 rounds OT3min
20/15 cal schwinn, 15/10 cal row
6 SB Clean to alternating shoulder 45/36
10 SB on shoulder walking lunge
Scoring: 5 rounds for time
Extras
Nordic Hinge with partner 4x3 reps
Stretch
Couch Stretch
Cool Down
Box breathing
Saturday
Brief
Today we will perform a 2-position snatch every 90 secs for 6 sets..
The metcon is an opportunity to work on barbell cycling and kipping gymnastics. If you cannot perform bar MUs please perform jumping bar MUs.
Warm Up
2 rounds:
1 TGU p/s
5 Goblet Squats
Snatch
2-position snatch every 90 secs for 6 sets.
Metcon
12 min EMOM
1: 5 Power Snatch 40/25 (Rx+ 50/35)
2: 1-5 Bar MUs
Scoring: 12 rounds for reps
Extras
Poliquin Seated External Rotation 4x10-15 p/s
Mobility
Accumulate 2 mins hang
Cool Down
Box Breathing
Farm Fit
Warm Up
2 rounds:
1 TGU p/s
5 Goblet Squats
Metcon
25 min AMRAP
Run 200m (Rx+400m)
1 DB TGU p/s
10 alt DB Snatch 22.5/15 (Rx+ 32.5/15)
10 p/s DB Chinese Row
Extras
Poliquin Seated External Rotation 4x10-15 p/s
Mobility
Accumulate 2 mins hang
Cool Down
Box Breathing
Weightlifting 1
Warm Up
2 rounds:
1 TGU p/s
5 Goblet Squats
then
Empty barbell snatch warm up
Power Snatch
1 reps every minute for 10 sets.
Overhead Squat
10,8,5,3. Get heavier each set
From Floor
Weightlifting 2
Warm Up
2 rounds:
5 downdog to divebomber
10 reps spiderman lunge + rotation passing through squat each rep
then
Empty barbell warm up
Split Jerk
1 rep every minute for 10 sets.
Squat Clean
Complete 5 working sets of 2 clean pull-under