The Weekly Preview 12-9-19 ***In House Comp this Saturday the 14th Supporting Lindsay Long***

This week we’re moving into a heavier loads and some higher skill movements, as we’ve been building some great stamina, strength, and endurance in the progressions laid out over the previous 3 weeks. Expect some practice on Muscle-Ups, a Snatch technique day, and some heavy work on our Strict Press cycle.

Monday: Capacity Work

Mixed Modal Conditioning
16min AMRAP
4 Burpee Pull-Ups
8 Box Jumps at 24”/20”
10 Medball Cleans at 20#/14#
14 Double Unders

Core Finisher
3x
10 V-Ups
10 Hollow Rocks
10 Tuck Crunches
10 Hollow Hold
R: 1min

Tuesday: Upper Body Press Specific

Strict Press Cycle
Set 1 @ 75%x5
Set 2 @ 85%x3
Set 3 @ 95%x1+ max reps

Upper Body Stamina Conditioning
For Time
21-15-9
Strict HSPU
Inverted Rows 

Wednesday: Muscular Endurance and Stability Work

4min AMRAP
Dumbbell Power Cleans x 5 at 35#/25#
Dumbbell Front Squats x 5 at 35#/25#
Lateral Shuffle x 25ft (direction)

2min Rest

4min AMRAP
200m Farmers Carry at 53#/35#
Max Effort Wall Sit in the Remaining Time

2min Rest

x2 Sets

Thursday: Weightlifting Focus Day

Snatch Work
Every 90sec for 10 Sets (15min) *increasing load to heavy
Power Snatch + Hang Squat Snatch + Overhead Squat

Squat Cycle
Every 2:30min for 12:30min
5 Back Squats at 75%
10 Hip Thrusts at a challenging weight

Friday: High Skill Day

20min AMRAP
7/5 Ring Muscle-Ups
400m Run
30 Wall Balls at 20”/14#

Saturday: In House Comp 8:00am-12:00pm *Sign-Up for Heats at Front Desk

Time Cap: 12 min
——–
Performance
———
For Time:
3 Rounds for Time
15/12 Cal Row
12 Lateral Burpees over Rower
12 DB Thrusters at 35#/25#
9/7 Strict Pull-Ups
——–
Fitness
——–
3 Rounds for Time
14/10 Cal Row
10 Air Squats
10 Renegade Rows at 25#/15#
6 Burpees
——–
Competitor
———
3 Rounds for Time
21/15 Cal Row
15 Lateral Burpees over Rower
12 DB Thrusters at 50#/35#
12 C2B Pull-Ups
Floater:
50ft Sled Push for Max Weight

Sunday: Benchmark WOD

Weightlifting
Power Clean
3/60%
3/70%
3/75%
3/80% x 2 Sets

Benchmark WOD
“Open WOD 15.4”
8min AMRAP
3-6-9-12-15-18…
Strict HSPU
3-3-3-6-6-6-9-9-9
Power Cleans at 185#/125#

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