Make sure to sign up >HERE< for the Airrosti hip mobility seminar happening this Saturday from 10-11am at EDCF.
We are also having the Body Fat Test truck for those interested from 8-11am. Sign-up for a time slot >HERE<.
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Monday 7/6
A) Every 2 minutes, for 10 minutes (5 sets):
– Back Squat x 4 reps @ 3-5% more than you used last Monday
+
Complete reps of 15, 12 and 9 for time of:
– 135/95 lb. Hang Squat Cleans
– Burpees Over the Barbell
+
Mobility:
– barbell quad mash out 1 min/side
– couch stretch 1 min/side
– 90° leg up bench stretch 1 min/side x 2-3 sets
Tuesday 7/7
**Power Clean Testing Day!**
A) Clean pull clusters 1.1.1 R10S/2M x 3 sets
– at over 100% of 1RM power clean, can partner up
B) Take 20 min and build to a 1RM power clean (end of cycle)
+
Row 1K @ desired 2K pace (or 90% aerobic capacity); R5M x 3 sets
*hold same pace as 500s
Wednesday 7/8
A) Strict Overhead Press
– Set 1 – 5 reps @ 50%
– Set 2 – 5 reps @ 60%
– Set 3 – 5 reps @ 70%
– Sets 4-9 – 3 reps @ 85-90%
– Set 10 – 10 reps @ 75%
Rest 90 seconds to 2 minutes between sets.
– last week of accumulation cycle
B) EMOM x 15 min
Minute 1 – Strict CTB pull-ups AMRAP +1-2
Strict chin to bar pull-ups AMRAP+1-2
Strict banded chin to bar pull-ups AMRAP +1-2
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 50 reps OR
60 power singles
Extra credit:
– 8-10 DB bent over rows @ 20X1; R30S between and after both arms
– 20 hollow rocks; R90S x 3 sets
Thursday 7/9
Every 8 min for 40 min OR
Every 10 min for 40 min OR
Every 12 min for 36 min:
– Row 500 m
– 20 heavy Russian KB swings 70/53
– Run 400 m
Friday 7/10
A) Every two minutes, for 12 minutes (6 sets):
Hang snatch high pull + hang snatch + overhead squat
*Work at a depth you’re comfortable with and a weight where you won’t miss.
B) EMOM x 10 min
E: 3-4 bench press @ 75%
O: 4-5 Romanian deadlifts (moderately heavy) @ 30X1
+
Every 3 minutes for 3 sets:
– 20 double KB front rack lunges
– 10 bent over KB rows
Extra Credit:
Strength
A) 5 sets:
– 1 halting clean deadlift + 1 clean pull + 1 clean (@ 75-90%)
B) EMOM x 6 min
– Front squat + 1&¼ front squat
Skill
A) Muscle up training (from advanced MU work at seminar)
4 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 12 min
– 30 sec 90% pace
– 30 sec easy spin
R2M x 2 full sets (16 working minutes total)