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
+
2 x 10 Controlled Articular Rotations/arm- https://youtu.be/HiCnRk1_z5Q
+
For time: 20:45
50 Back Squats, 135#
40 Pull Ups
30 Shoulder to OH, 135#
50 Front Squats, 85#
40 Pull Ups
30 Shoulder to OH, 85#
50 OHS, 65#
40 Pull Ups
30 Shoulder to OH, 65#
***22 min time cap
+
rest 2 min
+
Run 400m, rest 30 sec x 3
+
5 min AMRAP Unbroken sets of 3 Strict HSPU’s
10
Saturday- Threshold Mixed
10 min Aerobic warm up
+
1-2-3-4-5 Unbroken Strict HSPU ladder for time: 2:29
+
4 sets: 7:29, 6:49, 6:48, 7:00
Row 40 Cals
20 Hang Power Snatch, 45# **below knee
20 GH Sit Ups
20 Burpee box Jumps, 24/20”
rest 2 min b/w sets
Sunday-
off
Monday- OH Prep + FSq/Press Chains + Mixed Aerobic
Crossover Symmetry activation
+
2 x 10 Shoulder CAR’s
+
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 3, rest 30 sec, 295, 305, 315, 315
A2. CTB Pull Ups, 4 x 30, rest 3 min, 20-10, 15-10-5, 10-10-10, 10-10-10
+
3 sets @ high effort , 2:09, 2:07, 2:17
75 Double Unders
15 KB Swings,70#
15 Wallball, 20#
10 Toes to Bar
rest 60 sec b/w sets, actually rested :30, just misread it
+
(here is where I died, legs were nonexistent)
Row 800m @ 95% - 3:11
rest 2 min
Bike 55 Cals - 6:15
Tuesday- Aerobic Warm Up + LE Intervals IWT
10 min Aerobic General Warm Up
10-15 min Specific movement warm up
+
Today was a good day i felt like
Air Bike 20 sec MAX EFFORT, rest 2 min x 4
12, 12, 13, 12
+
For reps
30 sec Power Clean to OH, 115# **goal is 12+ - 11
30 sec Box Jumps, 24” rebound **goal is 15+ - 15
30 sec KB Swings, 70# **14+ - 16
30 sec Burpees **14+ - 12
rest 8 min
For time: 3:07
Row 300m
20 Burpees
Row 300m
rest 8 min
Row 750m for time: 2:31
+
10 min Aerobic Cyclical Cool Down of choice
+
5 min AMRAP
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
2 rounds + 1 + 1
Wednesday- CP Squat/Press Int + Tester + Z2-3 Row
A1. Back Squat- 4 x 4 reps, rest 60 sec , 335, 345, 345, 355
A2. Standing Press @ 20X2, 4 x 3 reps, rest 2 min 125 x 4
+
12 min EMOM - complete
1st- 6 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 - Complete
3 Strict HSPU’s- add deficit if possible
+
Row 40 sec @ 90% aerobic - Complete
Rest 20 sec
x 12
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