Tuesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Various type of band pull aparts Red/Orange
:10 Rest
:20 Hollow Rocks
2 Sets of
5 up-downs
7 strict presses (35/45 lb)
7 push presses (35/45 lb)
PUSH JERK PROGRESSION
3 Jump and land (hands at shoulders)
3 Jump, punch, and land with arms extended overhead
3 Push jerk with barbell
LOADING PRIMER
2-3 sets:
2 strict presses
2 push presses
2 push jerks
2 Strict Pull ups
Weightlifting
Shoulder Press (Every 90 seconds 5+ max reps for 3 sets)
Metcon
Metcon (AMRAP – Reps)
Strict Pull Ups
Every 90 seconds 5+ max reps for 3 sets
Every 90 seconds 5+ max reps for 3 sets
RX-INT Strict Pull
BEG: Ring Rows
BEG: Ring Rows
Weightlifting
Push Press (Every 90 seconds 5+ max reps for 3 sets)
Metcon
Metcon (AMRAP – Reps)
Strict Pull Ups
Every 90 seconds 5+ max reps for 3 sets
Every 90 seconds 5+ max reps for 3 sets
Weightlifting
Push Jerk (Every 90 seconds 5+ max reps for 3 sets)
Metcon
Metcon (AMRAP – Reps)
Strict Pull Ups
Every 90 seconds 5+ max reps for 3 sets
Every 90 seconds 5+ max reps for 3 sets
Cool Down
3 sets
:30 supine snow angels
:30 prone snow angels
:30 scap push-ups
:30 supine snow angels
:30 prone snow angels
:30 scap push-ups
INT: 65/95
BEG: 35/45
INTENDED STIMULUS
Strength-focused day with a bit of a different structure.
Perform a new set at least every 1:30.
Perform at least 5 reps on every set with each movement. This means athletes should have a goal of completing at least 90 total reps.