W7
Friday- Aer/OH warm up + Shoulder to OH + Clean + Oly/Gym EMOM Varied + OH Stability/Acces
Over Head Prep Routine-
Lacrosse ball on Pec 2 min/side
Lacrosse ball on lat and under armpit 2 min/side
Banded External Rotation
Crossover Symmetry activation
+
3 sets of Bottoms Up KB 90/90 Carry- 50’/arm **note difference side to side
+
A. Narrow Grip OHS, 3 x 4.4, rest 10 sec + 2 min **about 2-3” narrower than normal grip- focus on keeping shoulders packed- don’t go past technical failure
+
14 min AMRAP - 18 Muscle Ups PR
60 Cal Row
50 Toes to Bar
40 Wallball
30 Power Cleans, 135#
20 Muscle Ups
+
rest 2 min
+
Run 400m, rest 30 sec x 3
+
5 min AMRAP Unbroken sets of 3 Strict HSPU’s
Saturday- Threshold Mixed
10 min Aerobic warm up
+
1-2-3-4-5 Unbroken Strict HSPU ladder for time: 5:10
+
4 sets: Had time for 3 sets.
Row 40 Cals
20 Front Squats, 75#
20 Burpee Box Jumps, 24”
20 CTB Pull Ups **unbroken sets of 5
75 Double Unders
rest 2 min b/w sets
Sunday-
off
Monday- OH Prep + FSq/Press Chains + Mixed Aerobic
Over Head Prep Routine-
Lacrosse ball on Pec 2 min/side
Lacrosse ball on lat and under armpit 2 min/side
Banded External Rotation
Crossover Symmetry activation
+
3 sets of Bottoms Up KB 90/90 Carry- 50’/arm
+
3 rounds not for time:
10 Toes to Bar
5 Muscle Ups
10 Box Jumps, 24” rebounding
5 Unbroken Strict HSPU’s
+
A1. Front Squat, 4 x 4, rest 30 sec, 275, 285, 295, 305
A2. CTB Pull Ups, 4 x 18, rest 3 min, all unbroken
+
3 sets @ high effort **I think it just means you’re pushing hard :) - 13:55 to do the whole thing
75 Double Unders
15 TnG Squat Cleans, 95#
10 Power Snatch, 95#
15 Toes to Bar
rest 30 sec b/w sets
+
Row 750m @ 95% - 2:55
rest 2 min
Bike 50 Cals - 4:12
Tuesday- Aerobic Warm Up + LE Intervals IWT
10 min Aerobic General Warm Up
10-15 min Specific movement warm up
+
Air Bike 20 sec MAX EFFORT, rest 2 min x 4 - 10, 10, 12, 11
+
For time: 5:22
30 Thrusters, 95#
30 Pull Ups
30 Bar-Facing Burpees
rest 10 min
For time: :2:49
15 Power Cleans, 135#
15 Burpees Over Erg
250m Row
rest 8 min
Row 750m for time: 2:37
+
10 min Aerobic Cyclical Cool Down of choice
+
5 min AMRAP - 3 + 1 + 2 + 3
1-2-3-4 Unbroken HSPU Ladder **do 1 and drop, 2 and drop, 3 and drop, 4 and drop then start back at 1
Wednesday- CP Squat/Press Int + Tester + Z2-3 Row
A1. Back Squat- 4 x 4 reps, rest 60 sec
A2. Standing Press @ 20X2, 4 x 4 reps, rest 2 min
+
12 min EMOM
1st- 5 Snatch Grip Deadlifts, 205#- focus on keeping shoulders tight- note if you feel difference side to side
2nd- 5 Muscle Ups, focus on keeping rings in tight
+
6 min EMOM
3 Strict HSPU’s- add deficit if possible
+
Row 40 sec @ 90% aerobic
Rest 20 sec
x 10
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