Monday 140519

Ashston

Ashton

Programming – 2nd week of our 6 week strength, cycle which will look like this:

Monday      Tuesday       Wednesday           Thursday                 Friday                 Saturday
Squatting     Pressing          Deadlift/pulling      Mobility/Skill           Squatting       Oly/Metcon 

Keep logging your weights on all lifts so you can track your progress as always! 

Dynamic Warm-Up-Mobility
Prepare for…

Strength: Back Squats
 3 reps @ 80%
 3 reps @ 85-90%
1 rep @ 90-95%
4 reps @ 85-90%
8 reps @ 75%

WOD: Jackie-Run” 
800m Run
45 Thrusters 45/33
30 Pull ups

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD 55/43  then: 

Rest recover 7 min then:

6 Rounds of:
45 sec row
15 sec rest
30 sec ring dips
30 sec rest
45 sec sled push 225/180
15 sec rest
30 sec HSPU
30 sec rest

 Row for 4 minutes at 65-75% – 10 Minutes of Mobility

CF Endurance:
ME: Back Squat in 16 mins 

Then

Many”
As Many Rounds As Possible in 20:00 of:
5 – Handstand Push Ups
10 – Pistols (alternating)
15 – Pull Ups

3-5 hours later

Repeat 800m, recover 3:1 until form/pace deteriorates

Leave a Reply