Note: There is only a 9am class on Friday, July 3rd. Also, the gym will be closed Saturday and Sunday in observance of the July 4th holiday.
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Monday 6/29
A) Every 2 min for 10 min (5 sets)
– 4 back squats @ same load used last Monday (75-80% + 3-5%)
B) Every 90 sec for 15 min
– high hang squat clean + squat clean (start @ 60% and build)
*Not TnG, reset after HHSC
+
6 min AMRAP @ 90%:
– 10 reverse walking lunges
– 8 DB snatch alternating (50-70/25-45)
– 6 burpee over the box jump (24/20”)
Tuesday 6/30
A) Strict Overhead Press
– 5 reps @ 50%
– 5 reps @ 60%
– 5 reps @ 70%
– 3 reps @ 85-90%
– 3 reps @ 85-90%
– 3 reps @ 85-90%
– 3 reps @ 85-90%
– 10 reps @ 75%
Rest 2 minutes between sets.
*Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
B) EMOM x 15 min
Minute 1 – Strict Toes to Bar x 4-8 reps @ 2110 (slow and controlled) OR
Hanging high knee hold 15-30 sec OR
Hollow body hold 20-30 sec
Minute 2 – Handstand Hold x 30-45 seconds (can be done free-standing, heels to wall, nose and
toes to wall, or off box)
Minute 3 – Unbroken Double-Unders x 40 reps OR
60 power singles
Wednesday 7/1
Every 8 minutes, for 40 minutes (5 sets) OR
Every 10 minutes, for 40 minutes (4 sets) OR
Every 12 minutes for 36 minutes (3 sets):
– Run 800 Meters
– 20 Kettlebell Swings (53/35)
– 10 Pull-Ups
Thursday 7/2
A) Power clean 1.1 x 5; R15S/3m
(compare to 6/16 – go heavier)
+
500m row @ goal 2K pace (or 90%)
– R90S x 4 sets
*Keep same pace as last week
+
Extra Credit
Three sets of:
– Deficit Romanian Deadlifts x 6-8 reps @ 2011 (feet on 45# plate)
– Rest 30 seconds
– Grounded hip bridges w/DB x 20-25 reps @ 2011
– Rest as needed
Friday 7/3 – 9 am class only
1 min at each station x 3 sets
– Row for cal
– Wall balls (20/14)
– Box jumps – step down (24/20”)
– Straight legged medball sit-ups (20/14)
– Ring rows
Rest 1 min
*Score is total reps per 5 min
*Don’t drop DBs!
Saturday 7/4 – July 4th Holiday
– Gym closed
Level 2 Extra Work:
Strength
A) 5 sets:
– 1 halting snatch deadlift + 1 snatch pull + 1 snatch (@ 75-90%)
B) Every 3 min for 9 min:
– 20 Walking Lunges with Kettlebells (53/35 KBs in each hand)
– 10 Bent Over Double Arm Kettlebell Rows
Skill
A) Muscle up training (from advanced MU work at seminar)
3 sets not for time:
– 10 “Toe/hip pops” (loose band on mid rings)
– 10 Hip extended “tuck and rolls” to dip position (tight band on mid rings)
– 5 Swings on rings + 5 swing w/ toe/hip pops (high rings)
*Don’t get in the way of regular classes
Conditioning
Airdyne x 8 min
– 30 sec 90% pace
– 30 sec easy spin
R2M x 2 full sets (16 working minutes total)
Please consult either coaches Ryan, Drew, or Jon for help with the MU work.