MONDAY, JUL 8
STRENGTH
Pause Back Squat
5×3
Warm-up and perform 5 working sets of 3. Pause for 2 seconds at the bottom of the squat.
METCON
AMRAP 10:
2-4-6-8-10…
Power clean (135/95)
Wall ball (20/14)
Continue adding two reps each round until time is complete.
TUESDAY, JUL 9
STRENGTH
Every 90 sec x 8:
Hang snatch + snatch
Intervals 1 – 4: (2+2)
Intervals 5 – 8: (1+1)
For the first four intervals, perform 2 hang snatch + 2 snatch. For the second four intervals, perform 1 hang snatch + 1 snatch. The idea is to keep the weight light to moderate, then increase the load in the second half.
METCON
AMRAP 12:
8 overhead squats (135/95)
8/6 strict pull-ups
200m run
WEDNESDAY, JUL 10
STRENGTH/SKILL
3 sets:
10 strict toes-to-bar
10-15 GHD hip extensions
Strict TTB scaling options:
Strict hanging knee raises
15 reps of v-ups or sit-ups
METCON
For time:
60/48 cal bike
Rest 3:00
50/40 cal bike
Rest 2:00
40/32 cal bike
Rest 1:30
30/24 cal bike
Rest 1:00
20/16 cal bike
Keep track of your own rest times. Score is total time, including rest. Bike if you can, but break out the rowers if needed due to class size.
THURSDAY, JUL 11
SKILL
Spend ~10 min practicing getting upside down or strict HSPU. Work with your coach to find drills/movements appropriate for your skill level.
Inversion Practice:
1. Wall walks (nose to wall)
2. Kick up into handstand hold (heels to wall)
3. HSPU negatives
Strict HSPU Practice:
1. Warm-up with above movements.
2. Perform strict HSPU to floor, use plates/abmats for practice.
3. If proficient at strict HSPU, perform 3 max unbroken sets.
METCON
Rx
3 rounds:
30/24 cal row
20 DB snatch, alt arm (50/35)
20 single arm DB push press, 10L/10R (50/35)
Rx+
3 rounds:
30/24 cal row
20 DB snatch, alt arm (70/55)
10 strict HSPU
Obviously some people may be able to perform some movements scaled, some Rx, or some Rx+, but not all. Mix and match as needed to hit the intended stimulus.
Strict HSPU Scaling Options:
Scale the number of reps, but keep the HSPU strict. If unable to perform at least 5, athletes may use an abmat or plate to slightly reduce ROM. Scale to DB press if multiple abmates or plates are needed. Remember it is no kip July so kipping HSPUs are not a scaling option today.
FRIDAY, JUL 12
STRENGTH
Every 90 sec x 6:
4 deadlift
Increase weight as needed, build to a challenging set of 4.
METCON
AMRAP 15:
3 deadlift (335/225)
10 burpees over bar
30 double unders
Choose a weight that allows for 3 unbroken reps at a challenging weight when fresh.