MONDAY, JUL 12
METCON
AMRAP 20:
25/20 cal erg, or 20/16 cal assault/echo bike
15 power clean (135/95)
10 shoulder-to-overhead (135/95)
TUESDAY, JUL 13
METCON
5 rounds:
8/6 strict pull-up
16 dual KB front squat (2 x 53/35)
8/6 ring dip
16 dual KB deadlift (2 x 53/35)
-Rest 2:00-
Score is total time, including the rest periods.
WEDNESDAY, JUL 14
STRENGTH
Every 2:00 x 5:
5 push press
First working set at ~65% and build in weight as needed. Bar come from the rack, although you always have the option of taking it from the floor if you want to work on your clean (but that is certainly not required).
METCON
AMRAP 15:
12 dual DB push press (2 x 50/35)
36 double-under
200m run
THURSDAY, JUL 15
STRENGTH
Front Squat Waves
Wave 1
5-3-1
Wave 2
5-3-1
Wave 2 heavier than wave 1.
Perform a set of 5, a set of 3, and a set of 1 (wave 1), adding weight as needed. Then do it again (wave 2). The second set of 5 should be heavier than the first set of 5. Same applies for the sets of 3, and sets of 1.
MIDLINE ACCESSORY
3 sets:
10 dual KB swing, Russian
15-20 v-up, or 15-25 GHD sit-up
Use (2) KBs for the Russian swings and make them challenging!
FRIDAY, JUL 16
GYMNASTICS SKILL
~10:00 of Handstand Walking Practice
If you have handstand walks, you can perform 3-6 max distance walks. If you feel you are really good at handstand walks, set up a mini obstacle course (talk to your coach).
Scale down from handstand walking to something that is appropriate for you:
a) Shoulder taps or handstand holds against wall
b) Inversion practice (wallk walks, or kicking into a handstand)
METCON
For time:
21-18-15
Handstand push-up
Burpee
Calories on assault bike (females perform 16-14-12 calories)