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Weekly Workouts 4/17 – 4/22

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Monday 4/17

Warm up – 2 sets of:

10+10 Thoracic Spine Twist

50’+50’ 1-arm OH KB carry

25’ Inchworm

Part 1 – Accumulate 2:00 of an Overhead Barbell hold w/ 1RM Strict Press. Try to complete this in less than 3:00, add 5-10lb from last week according to feel

Part 2 – 3×10+10 Single Leg Deadlift, using same weight as last week

Part 3 – “Christine”

3 Rounds of:

500m Row

12 Deadlift @Body weight

21 Box Jump @ 24”/20”

Tuesday 4/18

Warm up – 2 sets of:

Tri-planar lunge sequence

10+10 Lateral Lunge w/ PVC overhead if possible

10 Good morning – snatch grip push press w/ empty bar.

Part 1 – Coach-Led barbell warm up

Part 2 – 3×3 Snatch from hips, above knee, below knee, below knee @ about 75-80%

Part 3 – 3×3 Snatch Grip Deadlift, pausing @ mid-shin and above knee positions

Should be HEAVY. About 110-115% of a 1RM

Part 4 – For time:

20 Pull up

30 Push up

40 Air Squat

400m Run

This piece should be about 5 minutes long… scale to 10-20-30 if necessary and 30-40-50 if you think you can finish in under 5 min.

Wednesday 4/19

Warm up – 2 sets of:

10 Primal Pull thru

2-3 Crossover Symmetry Activation movements

5+5 Single Arm Press w/ KB or DB

Part 1 – 15 Minute AMRAP for Quality:

Hinged Ring Row

10 Sec Neutral Grip Ring Pull up hold

Feet Elevated Tempo Push ups

Perform reps in a 1-2-3 sequence. 1 of each, 2 of each, 3 of each, then back down to 1. Use “slower down than up” tempo and pause at the top of each rep. For the push ups, feel free to perform these on the ground or using rings.

Part 2 – Coach led KB Clean warm up and practice

Part 3 – 4 Rounds of:

.5 mile Bike

8 Double KB Clean + Front Squat @53/35

Rest 1:00

Thursday 4/20

Warm up – 1 set of:

Banded Ankle dorsiflexion 1:00 each side

Rapid Toe Touch Sequence

Part 1 – 20 Min EMOM

Odd – 30 Double Unders + Max Effort Slam Ball @ 30/20

Even – Row @ conversational pace ~ 65% effort

Part 2 – 3 Rounds of:

30 sec Bent Leg HollowHold

10 Lemon Squeeze

Friday 4/21

Warm up – 2 sets of:

20 sec supinated pull up hang

10 Horizontal Band Row

50’ +50’ Bottoms up carry

Part 1 – 3 sets of:

10-12 Seated 1-Arm DB Press each arm

10-12 Eccentric Pull up

10-12 1-Arm DB Row each arm

Maintain a tempo of :03 sec “down” on each of these movements in part 1. If you’re developing pull ups, use a box to jump your chin past the bar and slowly lower yourself.

Part 2 – 4 Rounds for time:

9 Toes 2 Bar

12 Shoulder to Overhead 135/95

15 KB Swing @ 70lb/53lb

Saturday 4/22

Warm up – 2 Sets:

20 sec Samson stretch each leg

10 DB squat press-outs

6+6 Lateral lunge

Part 1 – 4×3 Front Squat, adding weight each set.

Looking for you to build to a challenging, but not maximal  set of 3 for your last set.

Part 2 – 5 Rounds with a partner:

12 DB Stationary Lunge @ moderate weight

8 Toes 2 Bar

One person completes a full round, while the other rests.