20210-01-18
Monday:
Kipping.
Emom 3, a. 8-10x hollow and arch swings
Rest 1 min
Emom 3, b. 6-8x kipping pullups
Rest 1 min
Emom 3, c. 6-8x butterfly pullups
Rest 1 min
Emom 3, d. 5-7x butterfly C2B pullups
Rest 1 min
Emom 3, e. 1-3x BMU
Everyone does each movement for 3 minutes.
EXAMPLE. Ryan does a. for 3 minutes.
If coach says he can move on he’ll move to b. for the next 3 minutes.
Again, if coach says he is cleared to move on he’ll go to c.
If coach says he cannot move on, he does part b. for 3 more minutes and can then move on at the coaches discretion.
Every 3 minutes x 7 rounds:
12/9 Cal Bike SPRINT
(max :25)
**Movement Focus
Workout INTENSITY
Tuesday:
5×3 Pause Back Squat
5 second pause
40, 50, 60, 65, 65-70%
**Movement Focus
PERFECT squat technique
For Time:
50 Empty Bar Thrusters
25 T2B
100 DU
25 T2B
50 Air Squats
**Movement Focus
Perfect squats in Thrusters & Squatss
Wednesday:
4×5 Floating Deadlift (https://www.youtube.com/watch?v=CAoVFwVKDug)
Increase weight each set. End around 60%
**Movement Focus
Deadlift positioning on the eccentric (downward) portion of the lift.
5 rounds for time:
10 pushups
15 KBS
20 Cals
**Movement Focus
Perfect Pushup Technique
Thursday:
Cleans:
In 20 minutes, work to Heavy Squat Clean (Leave 10-15# in the tank)
**Movement Focus
Full SQUAT clean
Elbow positioning in catch
15 min Amrap
8 Burpee Box Jump Overs
50’ Walking Lunge
8 Pull ups
20 Sit ups
**Movement Focus
BBxJO Technique
Friday:
5×3 Power Snatch
Moderately heavy, focusing on barbell cycling.
Try to add weight from Week 1.
10 min Amrap
5 DL
5 HSPU
6, 6
7, 7, etc.
**Movement Focus
HSPU Technique