Monday Aug 15, 2016
A Week's Full of Extra Fitness
Competition Class
Strength
Class, Skills, & Extra Work
10min EMOM
2 Push Press & 1 Jerk
8 Ring Rows
21-15-9 (2X WB, 2X DUs)
Wall Balls 20/14
Pull-ups
Double Unders
-------
3 Rounds:
3 Rounds:
5 Ring Swings
4 Floor Kip Transitions
15s hold @ bottom of dip
15s hold @ top of dip
5 Rounds
L1: 3 Negative MU
L2: 3 Strict tempo RD 2/2/2/2 + negative MU
L3: 2 Strict MU + 3 Strict Tempo RD 2/2/2/2 + 2 Transitions + 1 Negative MU
E3M15M
1 Clean Pull + 1 Hang Clean + 2 Front Squats
Extra Conditioning and Upper / Lower Strength for the week (the week Connie):
Team! You're going to see three sessions for conditioning, three for upper strength and 3 for lower strength. Pick what needs work and add it in.
For example:
Monday extra conditioning & extra lower strength
Tuesday extra upper strength
Wednesday extra conditioning
etc.
If you have questions, don't hesitate.
For example:
Monday extra conditioning & extra lower strength
Tuesday extra upper strength
Wednesday extra conditioning
etc.
If you have questions, don't hesitate.
Conditioning:
A: 10min Assault Bike for Calories
B: 10 Rounds: Row 30s all out, 90sec between 1:45-1:59
C: E2M20M: Run 200m
Upper Strength:
A:
4 Rounds
5 Strict HSPU
5 Strict C2B Pull-ups
rest 90s after c2b
B:
4 Rounds
5 Bench Press
5 KB BO Row (ea arm)
rest 90s after row
C:
3 Rounds
3 Dips (ring or mat)
6 Ring Rows (horiz as poss)
Lower Strength:
A:
3 Rounds
10 Back Rack Lunges (alt & HAP)
B:
20RM Back Squat
C:
3 Rounds
8 Front Rack Step Ups (alt & HAP)
