The Weekly Preview 11-26-18

The Weekly Outlook

We hope you all had a great Thanksgiving Holiday! Looking forward to getting back into the normal rhythm of workouts this week. We are starting the week off with a long aerobic capacity workout and finishing off the week with a challenging anaerobic threshold workout to test where we are at. We will build that capacity over the next 6 weeks and re-test to gauge how the progressions have gone.

Monday:

5 rounds for Time: 40min Time Cap
30/25 Cal Row
75ft Double KB Front Rack Carry at 53/35
30 Wall Balls at 24/20
75ft Double KB Front Rack Carry at 53/35

Tuesday:

A) Clean Pull + Hang Power Clean
Every 75sec for 12:30 (10 Sets)

B) 6 Rounds of
30sec: 3 Deadlifts at 315#/205#
30sec: 6 Box Jump Overs at 30”/24”
30sec: 9 Toes to Bar
30sec: 12/9 Cal Bike
30sec Rest

Wednesday:

7min AMRAP
21 Double Unders
7 Hang Squat Snatch at 95/65
7 Strict Handstand Push-Ups

4min Rest

7min AMRAP
400m Run
15 Overhead Squats at 95#/65#

4min Rest

7min AMRAP
21 Double Unders
7 Hang Squat Snatch at 95/65
7 Strict Handstand Push-Ups

Thursday:

A) Paused Back Squat (5sec)
Every 2min for 10min
3 Reps of increasing load

B) 14min AMRAP
25ft DB Walking Lunge with 50s/35s
10 Strict Pull-Ups
25ft DB Walking Lunge with 50s/35s
20 Abmat Sit-Ups

Benchmark Friday:

Anaerobic Lactic Threshold Test
10min AMRAP
6 Burpees
9 KBS at 53#/35#
12 Wall Balls at 20#/14#

Saturday:

800m Run Buy-In
5 Rounds of
5 Deadlifts at 135#/95#
5 Power Cleans 135#/95#
5 Push Press at 135/95#

R: 5min

800m Run Buy-In
5 Rounds of
10 Inverted Rows
10 DB Strict Press at 50#/35#

Sunday:

A1) Take 12min to Find a 5RM Bench Press
A2) Then take 85% of 5RM and perform Max Reps

B) EMOM x 12min
1) Nose to Wall Handstand Hold x 30sec
2) 40m Suitcase Carry (switch hands at 20m) you choose weight
3) 15sec Dip Support Hold + 5sec eccentric + 10 Sec bottom of Dip Hold
4) 40m D-Ball Carry *you choose weight

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