MONDAY, AUG 15
Back Squat Waves
Wave 1: 4-3-2
Wave 2: 4-3-2
Same as last week but this time it’s back squat. Each set of wave 2 heavier than the corresponding set in wave 1 (i.e. the second set of 4 heavier than the first set of 4).
[25:00]
Accessory
GHD Hip Extension
3×12
Perform weighted as needed.
TUESDAY, AUG 16
Push & Pull
3 sets:
8-12 strict chin-up
8/8 single-arm DB strict press, seated
Perform the chin-ups (supinated grip pull-ups) assisted as needed to get within the prescribed rep range (or weighted if 12 reps is easy for you).
Metcon
For time:
30-20-10
CTB pull-up
Push press (75/55)
Calories on rower or ski erg
WEDNESDAY, AUG 17
Metcon
For time:
60/48 cal bike
60 GHD sit-ups
60 pistols, alt leg
60 KB hang snatch (53/35)
60m handstand walk (~200ft, 8 x 25ft segments)
Compare to 8/12/19.
This workout has some advanced components in it and as always scaling is recommended! See the prep notes for some scaling options.
THURSDAY, AUG 18
Power Snatch Complex
Every 1:30 x 8:
Hang power snatch + power snatch
(1+1)
Start at a light-to-moderate weight and build as needed. With sets every 90 seconds, the focus is more on technique rather than max load. The bar may be dropped between reps.
Metcon
AMRAP 12:
140m shuttle run (2 x 70m “laps”)
10 unbroken hang power snatch (115/75)
25 unbroken double-under
A typical triplet today, but with the challenge of the doing the snatches and double-unders unbroken (if you want to record an Rx score). If you give unbroken your best shot but end up breaking a set, you can re-attempt the set unbroken, or just continue the workout scaled.
FRIDAY, AUG 19
Thruster
Every 2:00 x 5:
3 thruster
Start and a moderate weight and build as needed.
[15:00 total to complete warm-up and working sets]
Coach Melissa Workout #3 – RAHOI
AMRAP in 12 minutes:
•24 inch Box Jump, 12 reps
•95/65 pound Thruster, 6 reps
•6 Bar-facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancée Paula Paulk.