The Weekly Preview 071519

This week we have some high skill work on the docket, along with some very fun conditioning pieces meant to challenge both your muscular stamina as well as your heart! Remember that we are moving into week 3 of the wall walk challenge and will be at 15 wall walks Monday and up to 21 by Sunday. I am stoked at how many of you have made it through the first two weeks of this challenge, so keep it going!

Monday

Front Squat at 3211 Tempo

  • First number (3 seconds) is the time for descent or the “eccentric”; second number (2 seconds) is time pausing at the bottom; third number (1 second) is the time to come up or the “concentric”; fourth number (1 second) is the time you pause at the top of the rep.

Every 3min for 12min
5 Reps at PE of 70-80%

For Time:
60/45 Cal Bike
200ft Dumbbell Suitcase Walking Lunge at 35#/25#
40 Wall Balls at 20#/14# *can you go unbroken after all the legs?

Tuesday

Upper Body Strength
EMOM x 9min
1) Prone 90-90 x 10-12 Reps
2) Ring Face Pulls x 10-12 Reps
3) L-Sit x :15-20sec

Strength Conditioning
Every 5min for 20min
20 GHD Sit-Ups
5 Push Jerks at 60% of Jerk
10/7 Strict Pull-Ups

Wednesday

Aerobic Builder Day
EMOM x 30min
1) 40m Empty Sled Push
2) 10 “No Jump” Burpees
3) 250m/220m Row
4) 20 Abmat Sit-Ups
5) 10 DB Step-Ups at 35#/25#
6) 2 Wall Walks

Thursday: Focus Day

Today we are working on some skill work for the snatch. The focus today is on developing the first pull off the floor; creating tension, then developing speed as we come through the hips. We are adding in an overhead squat to the complex to work on a major weakness of this lift — overhead stability!

Weightlifting Day
Every 2min for 12min
Snatch Lift-Off to Hang + Full Snatch + Overhead Squat
*working at 60-80%

10min AMRAP
45 Double Unders
15 Overhead Squat at 75#/55#
15 KBS at 53#/35#

Friday

For Time:
800m Run
13/11 Ring Muscle-Ups
800m Run
9/7 Ring Muscle-Ups
800m Run
5/4 Ring Muscle-Ups

Rx+: unbroken, every time you drop, complete 10 burpees

*Core Conditioning Accessory today

Saturday

Partner WOD Day
10 Rounds for Time:
Row 300m/275m
20 KB Goblet Squats at 53#/35#
10 V-Ups
Alternating Full Rounds

Sunday

A) Bench at 31X1 Tempo (same format as described above for the squat, but an “X” means “explode”)
4 Sets x 5 Reps tough across all sets

B1) DB Incline Bench Press x 8-10 x 3 Sets
B2) Bent Over Rows x 8-10 x 3 Sets

C1) Hollow Rocks x 10-15 x 3 Sets
C2) Ring Plank Hold x 30-:40sec x 3 Sets
C3) Side Plank Hip Thrust x 8/side x 3 Sets

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