10 min of JOINT PREP
10 min of locomotion
A. Every 6 minutes x 5 sets:
strict pulling x 4-5 (assisted for some)
Strict HSPU x 4-5 or DDHSPU x 6-8 A-frame 8-10
Barbell walking lunges x 20 steps 55/85 lbs
Monday, December 17, 2018
10 min of joint prep
A1. low gait - coaches’ choice x 3 sets
A2. chest to wall handstand x 30-60 sec x 3 sets
B. Every 90 sec, do 2 cleans @ 10-20 kg under your max x 10 sets
Or: Every 90 sec, do 1 clean high pull plus 1 clean x 5 reps x 5 sets
Or: deadlift x 6-8 reps x 5 sets
C. Farmer Carries x long gym length x 3 lengths 75lbs/arm or 125 lbs/arm
Push Ups @ 21x1 (Don’t cheat) x 6/10
DB Front Squats x 12 Should be able to do unbroken on each set
rest 3 minutes x 4 sets
Friday, December 14, 2018
oint Prep x 10 minutes
A1. Strict Pulling
6-8 reps x 5 sets; rest 60 sec.
A2. Back Squats
Cycle 3 session 2 5 x 5 all working sets at the same weight; rest 60 sec.
B. KB Snatch ladder
7 per arm then 6, then 5…down to 1
C. 3 Rounds for Time:
Thrusters x 50 35/55
Toes to Bar (kipping) x 30
Burpees x 30
Thursday, December 13, 2018
15 min of joint prep
A.Every 90 sec x 10 sets:
snatch x 2 reps
approx 10-30 kg under your max.
Alternatives:continue with OHS - every 2 minutes x 6-8 reps x 5 sets
B. Row x AMRAP calories in 60 sec.
Wall Balls x AMRAP in 60 sec
Burpee lizard push ups x AMRAP in 60 sec
Rest 60 sec
5 sets