Monday 2/10
Fitness
A) E3M x 5 sets:
– 5 BB bench press
– 3 negative pull-up
*Sub BB bench with DBs at 53X1 tempo
B) E3M x 4-8 sets:
– 200m row
– 6 alternating DB snatch
– 6-9 hanging knee raise
– 9 push-ups
Performance
A) E3M x 5 sets:
– 5 bench press @ 2-3 RIR
– 3-5 strict pull-ups (weighted if able)
*Should be around 70-80%.
B) E3M x 4-8 sets:
– 250/200m row
– 6 alternating DB snatch (50/35)
– 6-9 toes to bar
– 9-12 push-ups
Tuesday 2/11
Fitness
A) E3M x 5 sets:
– 5 back squats
– 8-12 dips
– 6/side SA ring rows
B) E60S x 10-20 sets:
– 7 RKB swings
– 5 wallballs
– 3 burpees or up/downs
*RX+ use 70/44 KB
Performance
A) E3M x 5 sets:
– 5 back squats @ 2 RIR
*Should be around 75-80%. Heavier than last week.
B) E60S x 10-20 sets:
– 7 RKB swings (53/35)
– 5 wallballs (20/14)
– 3 burpees to target
*RX+ use 70/44 KB
Wednesday 2/12
Fitness
E5M x 6-10 sets:
Station 1:
– 200m row
– 12 DB/KB thrusters
– 200m run or 500/400m bike
– 12 pull-ups
Station 2:
– 200m row
– 12 lemon squeezes
– 200m run or 500/400m bike
– 24 or 36 single unders
Performance
E5M x 6-10 sets:
Station 1:
– 250/200m row
– 12 DB/KB thrusters (35/25s)
– 200m run or 500/400m bike
– 12 pull-ups
Station 2:
– 250/200m row
– 12 lemon squeezes
– 200m run or 500/400m bike
– 36 double unders
Thursday 2/13
Fitness
A) E2M x 6 sets:
– 5 push press
After odd sets –
– 10 bird dog rows R
After even sets:
– 10 bird dog rows L
*Build to a heavier set of 5
B) E5M x 3-5 sets:
– 400m run
– 12 DB SA hang power cleans (6/side)
– 12 box step-ups
Performance
A) E2M x 6 sets:
– 5 push press
*Build to a heavier set of 5
B) E5M x 3-5 sets:
– 400m run
– 16 DB SA hang power cleans (8/side @ 50/35)
– 12 box jump overs (24/20”)
Friday 2/14
Fitness
A) E2M x 8 sets:
Odd sets –
– 8-12 incline DB presses
– 8-12 incline DB rows
Even sets-
– 16 single KB front rack reverse lunges
*Switch arms at 8 reps
Performance
A) E2M x
Sets 1-4: 1 hang clean pull + 1 hang power clean + 1 power clean
Sets 5-8: 1 hang power clean + 1 power clean
Fitness & Performance
B) Strength Option:
3-4 sets for quality:
– 1 length hand over hand vertical sled pull
– 8-12 BB good mornings
– 12-16 ring tricep extensions
– 12/side SA KB suitcase high steps
OR
Conditioning Option
8 sets:
– 500m row/ski or 1000m bike
R90S
*Goal is to keep pace/500m within +/- 5 sec throughout
Saturday 2/15
Fitness
TBA
Performance
TBA
Sunday 2/16
10-12pm Open Gym