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[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% of running, rowing. airdyne or skipping, then 2-3 sets of: - dynamic shin-against wall stretch, 15 passes per side. - 10 RDL empty bar - 15 no money drill [/tab]

[tab title="Group Metcons"] Monday row 4x500m @ 90-95%. Rest 3-5mins between sets. Try to keep times within +/- 2sec of each other through the sets.

Tuesday in teams of 2, with only 1 partner working at a time, complete 8 rounds each of: 10 wall ball + 5 burpees

Wednesday For quality, rest as needed, 5 sets: max unbroken chin-ups + max unbroken double unders (or 60sec double under practice) + max unbroken tempo push-ups + 10 tough KB swings.

Thursday 3 sets: 60sec 10m shuttles, rest 60sec, 60sec row, rest 60sec, 60sec 3 burpees + 5 ball slams, 60sec rest

Friday FRIDAY NIGHT LIGHTS #8

Saturday Annie. Compare to Aug 3 2013 [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3×3, ramping B. pull-ups. 2-3 tough reps EMOM for 7mins. C. Group Metcon

Workout 2 A. Bench Press 3×5, ramping B. Bulgarian Split Squat 3×8/side. Rest 30sec between sides C. Group Metcon

Workout 3 A. 3 sets: 8 RDL, rest 60sec, 10-15 tough KB swings, rest 60sec, max tempo push-ups, rest 60sec B. 4mins double under practice. C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises: 6-10/side seesaw press + 10-15 front step-up/side + max tempo ring rows + 45sec weighted front plank. B. Group Metcon

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[tab title="Training - General"] Workout 1 A. Overhead mobility prep B. triceps self massage 60sec/side C. Push Press 8x2 EMOM. Try for approx 80% of max. D. DB Shoulder Press 2x6-10reps, rest 90sec E. Group Metcon

Workout 2 A. Super Squat mobility Prep. 90sec/side B. triceps self massage 60sec/side C. Front Squat, 3x5 with 4sec lowering phase, rest 2.5mins between sets. Do more weight than last week. D. Group Metcon

Workout 3 A. Bench Press 3x2-4 with 3sec lowering phase, rest 2.5mins B. 2 sets: 20 no money drill + weighted GHD Hip Extension 8reps with 2sec pause at top C. Group Metcon

Workout 4 A. Super Squat mobility Prep. 90sec/side B. Ankle massage 60sec/side C. Back Squat build to a tough set of 2, then speed squat 6x2@80% of that EMOM. D. 12mins. odd minutes 2-3 tough HSPU. even minutes 4-8 strict toe to bar.

Workout 5 A. 3 sets: max tempo push-ups (add weight if more than 18), rest 60sec, max tempo pull-ups, rest 60sec, 8-12 tough KB swings to chin level, rest 60sec, 60sec of rowing @ 85% focusing on smooth technique, rest 60sec

B. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. High Hang Snatch. 6x2, rest 90sec B. OH Squat. build to a tough set of 5 C. Group Metcon

Workout 2 A. Clean and Jerk 4x2@80%, rest as needed B. Push Press, 2 tough sets of 5 C. Back Squat 1@90%, then 3x4-6 @ 80%. Drive up as quickly as possible.

Workout 3 A. jumping snatch pull 3x5 @ 40% B. snatch 1@75%, 1@80%, 1@85%, 1@80%, 1@85%, 1@90% C. Group Metcon

Workout 4 A. Drop Snatch 5x1. If feeling it, go for max. Otherwise weight that feels tough but smooth. B. Front Squat 3x3 @ 80% or higher, ramping C. Deadlift, build to a tough but not max set of 5.

Workout 5 A. 3 sets: max tempo push-ups (add weight if more than 18), rest 60sec, max tempo pull-ups, rest 60sec, 8-12 tough KB swings to chin level, rest 60sec, 60sec of rowing @ 85% focusing on smooth technique, rest 60sec

B. Group Metcon [/tab]

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