Training August 20-25

MONDAY UPPER

1)Pullups(neutral grip): 8-8-8-8
2a)1 arm standing overhead press(palm facing out): 30x9-9-8-8
2b)Tbar row(neutral grip): 55x8-8-9
3a)Pushups on handles: 12-12-12-10
3b)Standing dumbbell curl: 20x10-10-10
Shoulder burnout:
4)Seated bentover lateral raise, right into seated upright lateral raises: 3 sets, 10 reps of each

WEDNESDAY LOWER

 

1)1 arm DB hang power snatch: 40x5-45x3-3-3

2a)Deadlifts(trap bar): 155x3-175x3-185x4-155x8

2b)Squat jumps: 3 sets of 8 between warmup sets of deadlifts

3)Barbell glute bridge: 135x10-155x8-8-10

4a)Barbell walking lunges: 60x8-8-8

4b)Kettlebell swings: 25x15-15-15

4c)Ab wheel rollouts: x12-12-12

*2 minutes max double unders: 102*
 

 

FRIDAY-CROSSFIT!

 

Strength:
Every minute on the minute:

Strict Press 3x6 Reps- 65lbs
2 Minute Rest
Push Press 3x3 Reps-85lbs
2 Minute Rest
Push Jerk 3x2 Reps-1 x 105, 2 x 115lbs
2 Minute Rest

WOD:
7 min
1 Sprint
7 Burpees
9 Goblet Squats (35lb KB) =3 rounds, 7 burpees, 1 squat

 

SATURDAY LOWER + PULLUPS

 

1)Snatch practice

2)Hip thrusts(upper elevated): 135x8-8-10

3)Squats: 135x5-155x5-155x5-135x8(+2 more w/a rest pause)

4a)Overhand grip pullups:5-5-4-4-3-3-2-2-1

4b)Ball pike:10-10-10-10/Stir the pot ball plank: 20 seconds, 3 sets

5a)Smith machine calf raise: 135x20-12(+5RP)-12(+5RP)

5b)Farmer's walks: 50lb dumbbells, ~25-30 seconds fast walk, 3 sets