Thursday, May 31, 2018

edited May 30 in Adults

WARM-UP:
4x 
300-meter row 
20 dumbbell delt flys 
10 incline push-ups
1:00 plank hold 

STRENGTH:
Shoulder press

CONDITIONING:
Advanced
AMRAP in 15:00 
5 wall walk-ups 
10 power snatches, 95#/65# 
15 double-unders 

Intermediate
AMRAP in 15:00 
3-5 wall walk-ups 
10 power snatches, 75#/55# 
10-15 double-unders 

Beginner
AMRAP in 10:00-15:00 
1-2 wall walk-ups or 0:30 plank
10 hang power snatches, PVC-45#
15 pogos 

ACCESSORY:
Advanced
3x
30 oblique crunches each side 
30 hollow-to-reverse sit-ups 

Intermediate
3x
20-25 oblique crunches each side 
20-25 hollow-to-reverse sit-ups 

Beginner
3x
15 oblique crunches each side 
20-30-second hollow hold

Mobility:
3x
1:00 barbell quad smash
2:00 lacrosse ball in glutes
3:00 foam roll back 

Comments

  • Overhead Press 
    3x6 add10lbs from last week 130#

    CONDITIONING:
    AMRAP in 15:00 
    5 wall walk-ups 
    10 power snatches, 95#
    15 double-unders 

    4x
    10 Seated Single Arm Overhead Press 40#
    20 Banded Overhead Tricep Press
    (worked it body weight skull crushers off bench at round 3 and 4)

    4x
    Weighted Side Bends
    50,55,70,70
  • edited June 1
    Conditioning rest day

    Shoulder press
    79# 3 x 6 (+10 from last week)

    Incline pec fly
    3 x 15 15#

    3x
    Max seated rear delt fly 12# 30, 20, 15
    10 chin ups
    Max front dumbbell raise 12# 20, 15 15

    3x
    25 ghd sit ups
    1:00 hollow hold (broken a lot, accumulate about 20 seconds at a time)

    5x
    10 heavy teapots ea side 35#
    1:00 leg raise over tombstone pad
  • Platform 245# deadlift 3x6
    workout rx 4 rounds minus last 10 ttb 
  • WARM-UP: 4x 
    300-meter row 
    20 dumbbell delt flys 
    10 incline push-ups
    1:00 plank hold 

    STRENGTH:
    Shoulder press 5 x 115, 3 x 130, 145 x 3

    ACCESSORY: 3x
    25 oblique crunches each side 
    25 hollow-to-reverse sit-ups 
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