WEDNESDAY WORKOUT

Bottle feeding Michael and couldn’t miss the milk drunk, daddy/son time so I’m a little late 🙂 Barbell skills and rope skills… Every minute on the minute for up to 10:00 perform: 1st minute – 1 Power Snatch + 1 OH Squat 2nd minute – 2 Power Snatches + 2

THURSDAY WORKOUT

The prep workout for tomorrow is… 15.3… 14:00 AMRAP of: 5/7 Muscle Ups (Alternate Bar/Rings Ea Rd) 50 Wall Ball Shots (14/20#) 100 Double Unders (3:00 cap) Scale down muscle up reps down some as needed as a first scale… Then move down to 7-14 CTB Pull Ups, 7-14 Chin

MONDAY WORKOUT

Monday!   STRENGTH COMPLEX: Split stance Strict Press x 2 per side then 3 more Strict Presses in your normal stance for a total of 7 reps… Take 4 total sets to work up to something heavy, but not to full failure for the day…   WORKOUT: The workout goal

WEDNESDAY WORKOUT

Alternative week continues! Power work is Snatch, but a little different… POWER: 1 Rep of Hang DB Split Snatch (Left Arm) 1 Rep of Hang DB Split Snatch (Right Arm) 1 Rep of Floor DB Split Snatch (Left Arm) 1 Rep of Floor DB Split Snatch (Right Arm) * Work

MONDAY WORKOUT

Little change up for our strength work on Monday… We will be working to try to hold perfect isometric body lines instead of creating movement… These holds will help you to stay stronger during your strict and kipping movements… 1:00 Pull Up Hold (Slightly Above Pull Up Bar) REST 1:00

THURSDAY WORKOUT

Covering every DB option for the open tomorrow… 15.5-ish? 27 Calories on the Rower 27′ Single Arm DB OH Lunges (EA Arm)(54′ total) 24 Calories on the Rower 24 DB Front Squats (1 DB Held Across Chest) 21 Calories on the Rower 21 Single Arm DB Hang Cleans (EA Arm)

MONDAY WORKOUT

Monday! Get on the heavier end for the DB strength piece but really emphasize shoulder blade control to keep those shoulders healthy and strong!   STRENGTH: 5 Seated Single Arm DB Presses (EA Arm) (Sitting on the ground in an “L” position to work a little more stability) Then… 10

FRIDAY WORKOUT

Higher rep deadlift practice… Don’t skip this if you’re not confident with your DL skills and don’t take this too heavy if you have good deadlift skills… 3×10 Deadlifts @ 60-70% * Trying to work unbroken sets throughout if you can as long as you’re technique is on point *

THURSDAY WORKOUT

Sorry for the lack of posts lately…   Long night with little Michael…   GYMNASTICS POSITION: 1:00 Bent Arm Pull Up Hold (Straight arm) REST 1:00 1:00 Wall Walk (Smooth reps/perfect body lines) REST 1:00 1:00 Hollow to Arch Holds (:10 each spot x 3) REST 1:00 1:00 Wall Facing

WEDNESDAY WORKOUT

Skill and workout!   SKILL/POWER: 5 position Snatch working between 70-85% for multiple sets trying to learn something and trying to fix any issues you might have… (85% only if you’re hitting things perfectly)   WORKOUT: Workout has larger chunks of work so have a break up plan for round

MONDAY WORKOUT

Full body/bro session Monday?   STRENGTH ENDURANCE: Every 2:30 for 6 total rounds (3 rds each) Odd rds – 15 DB Bench Press Even rds – 20 Ring Rows at a constant angle Try to do a few warm up sets prior to starting in order to figure out a

SUNDAY WORKOUTS

Heavier and higher skill for fit class tomorrow… Use this one as a chance for work on proper body positions and hammering mechanics with a heavier load as some fatigue starts to build… 1 Clean @ 85-90% 1RM 1 Pegboard Climb 2/3 Slow and Controlled Wall Walks 15′ Seated Legless

FRIDAY WORKOUT

Barbell position and skill work…   STRENGTH/SKILL: 2RM Overhead Squat Only push squat depths where you can control your hip, knee and especially shoulder motions… Keep the weights lighter and do sets of 3 reps, instead of 2s if this one is a harder movement for you… Overhead squat up