Set some new numbers! CORE STABILITY: 2:00 of Deadbugs * Accumulate as much quality holding time as you can in the 2:00 window STRENGTH: Back Squat 1RM ** Go by how you look and feel and get you best load for the day with near perfect technique in
Skills and volume! SKILLS: Ring/Bar Dips & Doubles/Triples * Keep things lower volume and get some blood to the shoulders after all the PPs yesterday * 15-20 minutes WORKOUT: 1200m Run or Row (Depends on weather)(5:30 cutoff) 60 Knees 2 Elbow (Not Triceps! ;)) 30 Power Cleans (103/155#)(65%
Skill day! SKILLS: Toes 2 Bar & Push Ups * Work on getting your first or stringing reps together on T2B * Work proper shoulder first loading on Push Ups using box, floor or low rings for added challenge * 15 minutes WORKOUT: 1000m Bike (.63 Miles)(2:30 Cap)
Skills and some new stuff! SKILL/PRACTICE: Sled drag and Toes 2 Bar * Test out workout weights and work some T2B variations for 10-15 mins WORKOUT: 200m Sled Drag (3 plates/4 plates)(3:00 cutoff) 35 Toes 2 Bar (Rings or Knee Raises) 500m Row 65 Med Ball Thrusters (20-25/25-35#)
Retest! POWER TEST: 1RM Power Clean or Hang Power Clean * Empty Bar – Ft Sq, Tall Power Clean, High Hang, Mid-Thigh, Above Knee, Below Knee & Shin to finish x 1-2 reps each – 60% for 3 reps – 70% for 2 reps – 80% for 2 reps
Front squat intensity cycle starts this week! Weights will increase while reps decease with testing coming up in 2 weeks… STRENGTH: Front Squat Using a 3:00-3:30 clock perform the following: 7 reps @ 65% 1RM 6 reps @ 75% 1RM 5 reps @ 80% 1RM 4 reps @
Snatch… Week 3! Keep building confidence for the retest next week! SKILL: 10 minutes ONLY! SQUAT Snatch from the Floor As you work up to the weight for the work try to work out any “kinks” 60%, 70%, 80% & 85% for 1-2 reps each… POWER: Every
New cycle! SKILL/POWER: For 8 minutes work up on the following: 1 Tall SQUAT Clean + 1 Split Jerk (Left) + 1 Tall SQUAT Clean + 1 Split Jerk (Right) * Use 50-65% 1RM (5% at a time) For 12 minutes work up on the following: 1 High
Skills and a little more possible Open prep… SKILLS: Every minute on the minute for 10 minutes practice the following 2 movements: Odd minutes – High Hang SQUAT Snatch + Below Knee SQUAT Snatch (Try to do these two reps UNBROKEN & try to work past your weight for
Sprint test day! Who can get on the Hydro record board today?? SPRINT TEST: Every 8 minutes for 24 total minutes (3 total attempts) perform an ALL OUT 500m Row Sprint with near full recovery between each one… Goal is to get the fastest one you’ve ever done,
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