2019-07-22
Mon
100 m jog, easy
3 x
Dynamic Stretch (change each round)
5/5 Single Arm KB Snatches
200 m jog (moderate)
2 x
10 Band Pull Apats
15 Air Squats
100 m run (Fast)
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Work to a 2RM OHS (heavier than Week 2)
then
3 x 2 @ 90%
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@ 0:00
400 m Run for time
@ 5:00
“Isabel”
30 Snatches
(Cap 5:00)
@ 12:00
400 m Run for time
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Tues
3:00 Easy Row/Bike
3 x
10 Hollow Rocks
:15 Hanging Switches from Pullup Bar (think monkey bars)
25′ Inchworm
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AMRAP 10
6 Hang Squat Clean 135/95
6 Shoulder to Overhead
9 Toes to Bar
27 Double Unders
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EMOM 10
Odd: 5 Weighted Strict Chinups (heavier than W2)
Even: 5-10 Dynamic Pushups**
**: Plates just outside of hands. Do a full pushup and explode
onto the plates then step the hands back down to the ground
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Wed
:30/:30 Couch Stretch
:30/:30 Pigeon Stretch
3 x
5/5 Single Leg Box Jumps (low box, scale by landing on 2 feet)
5 Scap Pushups
5 Scap Pullups
25′ Walking Lunge
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EMOM 10
Odd: 2 Back Squats
Even: 2 Front Squats
x. 5-10# heavier than last week
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AMRAP 15
12 DB Burpee Step Overs 2 x 50/35 to 24/20
12 Box Jump Overs 24/20
12 Burpee Pullups
12 Box Jump Overs 24/20
12 Devil’s Press 50/35
12 Box Jump Overs 24/20
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Thurs
3-5:00 Soft Tissue Work
LaX ball in pec against either doorjam or rig, foam roll lats
3 x
1:00 Row
10 Band Pull Aparts (in front of body)
5 Band Pull Aparts (overhead)
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Ring Dip Cycle
Option 1 (1 or fewer full ROM ring dips)
Ring Support 5 x :10-:20
Max Effort Ring Dips
Option 2 (3+ Strict Ring Dips)
Ring Support 3 x :20
Ring Bottom Support 3 x :20
Max Effort Strict Dip/rest 1:00/Max Effort Ring Dips
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Recovery Conditioning/Midline
“AMRAP 20” @ 70%
Run 200 m
100 m Farmer’s Carry AHAP
20 Weighted Russian Twists per side
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Fri
3:00 Easy Row
3 x
10 Perfect Kip Swings from either ring or bar
1 Wall Walk + 1-3 Strict Wall-Facing HSPU
:30/:30 Spiderman Stretch
Barbell Warmup
3 x 3 Muscle Cleans + 3 Tall Cleans + 3 Jerks
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Clean + Hang Clean + Jerk
x. Work to heavy for the day
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5 Rounds
5 Muscle Ups
5 Deficit HSPU
after 5th round
50′ Overhead Walking Lunge 2 x 53/35 KB’s
(Cap 12:00)
Scaled Version
5 Rounds
5-10 Chest to Bar/Regular Pullups/Ring Rows
5-10 HSPU
after 5th round
50′ Overhead Walking Lunge, alternate arms @ 25′