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MONDAY 200810

Warm-up

2 Minutes on the machine
Kneeling Front Rack Prep
Spiderman Lunges Stretch each side
DownWard Dog
1 Minute on the machine
15 Squats
15 Waiter Bows
10 Jumping Lunges

With an empty Barbell….
Warm up the clean and Front Squat practicing the tempo…


Strength and Skill

Build to today’s 1-RM Tempo Front Squat @ 32X1 from the floor
(Take a big belly breath and hold it tight on the 3-second descent and the 2-second pause in the bottom. If you feel like you need a breath during the first 2 phases of the lift, let some out by hissing the air in short bursts through your teeth.)

Followed by…

One set of:
Front Squat x Max Reps from the floor @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

Comment your weight in the notes.


FITNESS 200810

Every 4 minutes, for 12 minutes (3 sets), for times:

35/30 Cal on the Bike
10 Double Kettlebell Front Squats or Goblet Squats


PERFORMANCE 200810

Every 4 minutes, for 12 minutes (3 sets), for times:
500 Meter Row
10 Front Squats

Choose a load somewhere around 70-75% of your 1-RM Clean for the Front Squats, and take the weight from the floor.

Track your working time of each set and the weight used in in the notes.


Active Warm up at home

When the clock starts, perform…

60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Plank from Elbows
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
60 Seconds of Alternating Pigeon Stretches @ 1111 Tempo
30 Seconds of Side Plank Each Side
60 Seconds of Run/Bike/Row/Jog in Place
30 Seconds of Inchworms
30 Seconds of Hang from Pull-Up Bar OR Farmer Hold
30 Seconds of Air Squats


At Home Strength

When the running clock reaches 15:00, perform the following…

Four sets of:
8-12 Tempo Dumbbell or Kettlebell Front Squats @ 3 sec descend and 3 sec pause in the bottom
8-12 Supinated-Grip Strict Pull-ups OR Supinated-Grip Bent-Over Rows
8-12 Dumbbell or Kettlebell Push Press @ 2 sec descend and 3 sec pause overhead

Rest 60 seconds between sets

*This is a progression off of last week, we have increased the tempo, and removed the every 90 seconds. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!


3RFT Run, Swing, Situp

When the running clock reaches 38:00, perform the following…

Three rounds for time:
400 Meter Run OR 500 Meter Row OR 30/25 Calorie Assault Bike
30 Russian Kettlebell Swings
20 Alternating Single Leg V-Ups Or Abmat Situps

TIME CAP = 15 MINUTES!


Mobility

Couch Stretch
Banded Lat Stretch
Roll Posterior

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