Strength Weekly Preview 10-29-18

Monday:

Barbell Strength Work
Push Press
Every 90sec for 9min (6 sets)
6 Reps at 60% of Push Press

Gymnastics Strength Work
EOMOM x 10min
Even: :30sec Max Effort False Grip Muscle-Up Transitions (standing or kneeling)
Odd: :40sec Handstand Walk to Wall from 5ft away + 10sec Hold (idealy 3 sets)

Strength Metcon:
2 Sets of 2min AMRAP/6min Rest
15 Thrusters at 95#/65# *must be unbroken
12 Bar Facing Burpees
Max Cal Bike

*knowing this is only 2 sets you should be able to sell out!!

Core Accessory
3 Sets for Quality
30sec Single Leg Extended Hollow Hold (right)
R: 30sec
30sec Single Leg Extended Hollow Hold (left)
R: 30sec
30sec V-Sit Crunches
R: 30sec
30sec Russian Twists
R: 60sec

Wednesday:

Weightlifting
E2MOM x 12min
Power Snatch + Overhead Squat + TnG Squat Snatch

Strength
Back Squat
E2MOM x 12min
6 Reps at 70%

Strength Metcon
EMOM x 9min
1) Max Cal Row at 10/9 Damper Setting and Below 25spm
2) Max D-Ball Bear Hug Squats at 100#/80#
3) Max Strict Pull-Ups

Core Accessory
3 Sets for Max Quality
Max Effort L-Hang
R: 30sec
Max Effort Ring Plank Hold (external rotation through shoulder)
R: 30sec
Max Effort Prone Hold on GHD
R: 1min

Thursday Night (Only):

Weightlifting
E2MOM x 12min
Power Snatch + Overhead Squat + TnG Squat Snatch

Strength
Back Squat
E2MOM x 12min
6 Reps at 70%

Strength Metcon
EMOM x 9min
1) Max Cal Row at 10/9 Damper Setting and Below 25spm
2) Max D-Ball Bear Hug Squats at 100#/80#
3) Max Strict Pull-Ups

Core Accessory
3 Sets for Max Quality
Max Effort L-Hang
R: 30sec
Max Effort Ring Plank Hold (external rotation through shoulder)
R: 30sec
Max Effort Prone Hold on GHD
R: 1min

Friday:

Weightlifting
Every 30sec for 10min (20 Reps)
1 Squat Clean at 80% *if you fail one drop to 75%

Gymnastics Strength Work
EOMOM x 10min
Even: 4 Deficit Kipping Handstand Push-Ups at 41A2 Tempo (this is 4 count eccentric + 1 Count on Head + Assisted/Kip, 2 Count at Top)
Odd: 6-10 Perfect Muscle-Up Kip Swings

Strength Metcon
For Time:
50 DB Burpee Step Overs at 50#/35# and 24”/20” Box

Accessory:
10 Rope Climbs *only goal today is perfection of feet. Get to top with fewest pulls possible

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