Tuesday, August 29, 2017

WARM-UP:
3x
1:00 – bike 
1:00 – air squats 
1:00 box step-ups
1:00 walking lunges

TEKKERS:
10:00
Clean technique work using 135# or less 

CONDITIONING:
Advanced
4 rounds
Hill sprint
20 wall ball shots, 20#/14#
20 pull-ups 

Intermediate
4 rounds
Hill sprint
15 wall ball shots, 20#/14#
15 pull-ups 

Beginner
3 rounds
Hill sprint
10 wall ball shots, 6#-14#
10 ring rows 

-then-

Advanced and Intermediate
3:00 
Max hollow rocks 

Beginner
Accumulate 2:00-3:00 in hollow hold

MOBILITY:
4x
1:00 each side – banded pec stretch
1:00 each side – banded lat stretch
2:00 – lacrosse ball in traps 
BigO

Comments

  • Back squats
    2 x 5 - 225#/230#
    3 x 4 - 235#/240#/245#
    4 x 3 - 250#/255#/260#/265#
    5 x 2 - 270#/275#/280#/285#/290#
  • WARM-UP:
    3x
    1:00 – bike 
    1:00 – air squats 
    1:00 box step-ups 18"
    1:00 walking lunges

    TEKKERS:
    10:00
    Clean technique work using 135# or less 
    Worked up to 135#. 4 singles at 135#

    CONDITIONING:
    Advanced
    4 rounds
    Hill sprint 
    20 wall ball shots, 20#/14#
    20 pull-ups 

    Intermediate
    4 rounds
    Hill sprint
    15 wall ball shots, 20#/14#
    15 pull-ups 

    Beginner
    3 rounds
    Hill sprint Setting 15 hill speed 7, 1:00 ea
    10 wall ball shots, 6#-14# 14# no wall
    10 ring rows Last round 8+2 pull-ups

    -then-

    Advanced and Intermediate
    3:00 
    Max hollow rocks 

    Beginner
    Accumulate 2:00-3:00 in hollow hold 12-15 seconds max on each hold for 3:00

    MOBILITY:
    4x
    1:00 each side – banded pec stretch 
    1:00 each side – banded lat stretch 
    2:00 – lacrosse ball in traps 
  • Back squat
    135# x10, x18

    CONDITIONING:
    Advanced
    4 rounds
    Hill sprint
    20 wall ball shots, 20#/14#
    20 total pull ups/ring rows
  • Bench press 135# x 10 & 18
    18:04 workout 
  • Back Squats 
    1x10 275#
    1xAMRAP 275#x12

    3x10
    Pause Above Parallel Front Squat
    135#

    4 rds
    Hill Sprints
    20 Wall Balls 20#
    20 Pull Ups
    8 strict, 12 kipped 
    6 strict, 14 kipped 
    5 strict, 15 kipped
    5 strict, 15 kipped 
  • Monday's workout:

    WARM-UP:
    4x
    200-meter run 
    20 arm circles 
    20 dumbbell rows each arm, 25# 

    CONDITIONING:

    Death by 3-calorie ski row and ring row*

    11 rounds + 10 rows
     -rest 1:00-
    15 DB clean and jerks, 50s

    MOBILITY:
     2:30 – lacrosse ball in shoulder
     2:30 – lacrosse ball in traps

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