3 August 2015 3 August 2015
Monday 3 August 2015 '3 August 2015'

We have more than 2 - we promise1. Warm-up level 2
a. 3×12 Hip Extension
b. 2 Minute banded glute activation work
c. 3 Rounds
Row 250m
10 Kipping HSPU
2. Strength
a. Back squat 5×5 @70%
Two quick notes on this squat cycle: #1 warm-up warm-up warm-up warm-up. Too many athletes start moving well two or three sets in. By the time set one rolls around, you better be ready to move. #2 SPEEEEEEEEED. Want to know why you aren’t getting stronger? You’re not applying enough force to your muscles. Lift the bar up as fast as you can every rep.
b. Strict press 5×5 @70%
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.
3.
10 Rounds
10 cal row
Rest 45 seconds
Then, depending on your weaknesses, choose ONE of the following: A or B
4a. Met-Con
AMRAP 7 Minutes
3 Power cleans 205/135lbs
3 CTB pull-ups
3 Power cleans 205/135lbs
6 CTB pull-ups
3 Power cleans 205/135lbs
9 CTB pull-ups
3 Power cleans 205/135lbs
12 CTB pull-ups
And so on…
4b. Gymnastics
EMOM 10 Minutes
2 Strict muscle-ups

1. Warm-up level 1
a. 3×12 Hip Extension
b. 2 Minute banded glute activation work
c. 3 Rounds
Row 250m
10 HSPU
2. Strength
a. Back squat 5×5 @70%
Two quick notes on this squat cycle: #1 warm-up warm-up warm-up warm-up. Too many athletes start moving well two or three sets in. By the time set one rolls around, you better be ready to move. #2 SPEEEEEEEEED. Want to know why you aren’t getting stronger? You’re not applying enough force to your muscles. Lift the bar up as fast as you can every rep.
b. Strict press 5×5 @70%
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.
3.
10 Rounds
10 cal row
Rest 45 seconds
Then
4. Met-Con
AMRAP 7 Minutes
3 Power cleans 165/105lbs
3 pull-ups
3 Power cleans 165/105lbs
6 pull-ups
3 Power cleans 165/105lbs
9 pull-ups
3 Power cleans 165/105lbs
12 pull-ups
And so on…

1. Warm-up Base
a. 3×12 Hip Extension
b. 2 Minute banded glute activation work
c. 3 Rounds
Row 250m
10 push ups
2. Strength
a. Back squat 5×5 @70%
Two quick notes on this squat cycle: #1 warm-up warm-up warm-up warm-up. Too many athletes start moving well two or three sets in. By the time set one rolls around, you better be ready to move. #2 SPEEEEEEEEED. Want to know why you aren’t getting stronger? You’re not applying enough force to your muscles. Lift the bar up as fast as you can every rep.
b. Strict press 5×5 @70%
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.
3.
10 Rounds
10 cal row
Rest 45 seconds
Then
4. Met-Con
AMRAP 7 Minutes
3 Power cleans 95/55lbs
3 ring rows
3 Power cleans 95/55lbs
6 ring rows
3 Power cleans 95/55lbs
9 ring rows
3 Power cleans 95/55lbs
12 ring rows
And so on…

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