9.14.2020 – 9.19.2020

Monday: 9.14.2020

1x Hang snatch high pull + 1x hang power snatch
In 10 minutes or less, build to a heavy single of the complex listed.  Do not drop the bar between reps.  Focus on receiving the bar with the elbows locked out and the feet in the proper position before adding more weight.

Then,

9 Minute amrap of
5x Power snatch 95/65# (or 70% from the complex earlier, whichever is lighter)
5x Back squat with the same bar (modify to 10-15 air squats if you’re not comfortable bringing the bar down to your back)
40x Double unders

 


Tuesday: 9.15.2020

4 Set of 4-6 Deadlifts
Compare to 9.10.2020.  We’re sticking with 4 sets this week with the goal of trying to increase the weight (same sets, same reps, more weight).

Then,

In 10 Minutes
60 sec hollow body hold (accumulated however you can, breaks are fine)
20 Shoulder to overhead 95/65#

60 sec hollow body hold
15 Shoulder to overhead 115/75#

60 sec hollow body hold
10 Shoulder to overhead 135/85#

60 sec hollow body hold
5 Shoulder to overhead 165/105#


Wednesday: 9.16.2020

On the minute for 12 minutes (3 rounds of each)
Station 1: 10/7 cal row or 12/9 cal bike (stick with the same one through the entire workout)
Station 2: 8 Hang power cleans 115/75#
Station 3: 6 Burpee box jump overs 24/20″
Station 4: Rest

Then, at  12:00, one round for time of
10/7 cal row or 12/9 cal bike (same as earlier)
8 Hang power cleans 115/75#
6 Burpee box jump overs


Thursday: 9.17.2020

4 sets of 4-6 reps of back squats
Compare to 9.8.2020.  We’re sticking with 4 sets this week with the goal of trying to increase the weight (same sets, same reps, more weight).

Then,

7 Minute amrap of
Step back, back rack lunges 95/65# each leg counts as a rep (left + right = 2)
Toes to bar

2 of each, then 4, then 6 and so on until time runs out.

 


Friday: 9.18.2020

3 Sets of 3 Strict press + 6 push press
Compare to 9.9.2020.  Perform all 9 reps per set without re-racking the bar.  Use the same weight for all three sets.  Focus on proper mechanics rather than max weight. 

Then,

4 Rounds for time of
5 Push press wall ball shots 20/14# (a wall ball shot without a squat)
10 Wall ball shots 20/14# (with the squat this time)
10 Pull ups

 


Saturday: 9.19.2020

8 Minute amrap of
10x Russian kettlebell swings 70/55#
60′ Single arm farmer’s walk with same bell, right hand
10x Air squats
60′ Single arm farmer’s walk with same bell, left hand

Then, time permitting

Swol Saturday
10-12 Barbell curls
10-12 Floor skull crushers

Alternate movements and shoot for 3-4 sets of each.

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