Cycle 007 – Week 2/8

Monday: 11.28.16

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8 Minute amrap of:
Partner A: 10x Wall Ball shots 20/14# + 10x Toes through rings
Partner B: Row max cals

2 Minute rest, then

8 Minute amrap:
Partner A: 10x Box jump overs + 10x Burpee pull up (bar 6″+ out of standing reach)
Partner B: Air bike for max cals

Partners will switch when Partner A is done with a complete round.  Score will be total reps (with each calorie counting as one rep) through both amraps.  Record any modifications.

Then,

6-6-6-6x Back squat
Keep it relatively light (70-75%) and rest no more than 2 minutes between sets.  Move quickly and focus on proper body position.


Tuesday: 11.29.16

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3 Rounds for time of:
20x Russian kettlebell swings 70/55#
40x Double unders

Then,

4-4-4-4x Deadlift

Each set should performed with approximately 70-75% of your 1rm and should not feel like any sort of max.  Sicne you will already be fatigued from the metcon, stay conservative here.  Place emphasis on proper positions and working on weak links.  Try to use a double overhand grip without hook-gripping, control the negative portion of each rep, and reset at the bottom of each rep (no touch and go).  Record sum of heaviest successful sets.

4 Rounds at a sub max pace:
5x Handstand push ups (strict if possible)
30x Double unders
10x Single arm kettlebell swing 35/25# (5 per arm)


Wednesday: 11.30.16

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For time:
40x Pull ups
40x Push ups
30x Step back overhead lunge 45/25# plate
30 Cal row
200m Run

Then,

3-4 Sets, not for time of:
8x Strict press (barbell, dumbbell, or kettlebell)
3-6x Strict toes to bar (or other preferred core movement)


Thursday: 12.1.16

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27-21-15-9 reps of:
Wall Ball Shots 20/14#
Power Snatches 75/55#


Friday: 12.2.16

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For time:
9-6-3x Shoulder to overhead 185/125#
21-15-9x Burpee over the bar

Alternate movements (9 s2oh, 21 burpees, etc) until finished.  Record time and weight used.

Then,

3-4 Sets not for time of:
8-10x Bicep curl

8-10x Tricep extension on rings


Saturday: 12.3.16

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3x Overhead squat
In 10 minutes or less, build up to a heavy set of three with the bar starting on the floor.  To perform the second part of the workout RX, aim to hit more than 160/110# here.

Then,

21-15-9 Reps for time of:
Deadlift 115/75# or 70% from earlier (whichever is lighter)
Overhead squat 115/75# or 70% from earlier (whichever is lighter)

Use one bar (and the same weight) for both movements.  Yes, the deadlifts are intentionally light.  If mobility is severely lacking in the overhead squat, a front squat may be substituted with a suggested RX weight of 155/105#.

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