PR week

Lets do this.

[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70%: row, run, bike, or skip, then 2-3 sets of: front split 45sec/side glute self massage 1min/side 10 perfect push-ups [/tab]

[tab title="Group Metcons"] Monday 2 sets. 4mins of 200m row + 10 burpees, 2mins rest. 4mins of 10 DB ground to over head + 8 toe to bar, 2mins rest.

Tuesday 5 sets: Dumbbell Renegade Rows x 5 reps, dumbbell walking lunge 20 steps (10/side), 20 double unders

Wednesday For quality on an 18min clock: 1min: 4-8 strict chin-ups + 1min: 10-15 unbroken tough wall balls + 1min: 8-14 push-ups (could sub: weighted push-ups, handstand push-ups)

Thursday 2 sets: 3mins of 3 chin-ups, 6 push-ups, 12KB swings to chin level. rest 90sec between sets. Then: 10 ball slams + 25 double unders

Friday Friday Night Lights #11

Saturday 30sec work + 60sec rest: airdyne, battling ropes, row

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[tab title="Foundations"] Workout 1 A. Back Squat 3×3, ramping B. Chin-up negatives. 3x2-3 as slow as possible rest 2mins C. Group Metcon

Workout 2 A. Bench Press 3×5 ramping B. Bulgarian Split Squat 3×6/side with 3sec lowering phase. Rest 30sec between sides C. Group Metcon

Workout 3 A. 3 sets, rest 60sec between exercises: RDL 10reps + max tempo ring rows B. 2 sets, rest 30sec between sides: 4 TGU/side C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises: dumbbell seesaw press 6-10reps/side + 20 poliquin step-ups/sode + L-sit bent-knee-to-extension (or try pull-overs of bars) B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Overhead mobility: 4mins B. Push Press 1RM C. Squat mobility 4mins D. Front Squat 1RM E. Take 5mins to work on one skill that needs attention.

Workout 2 A. Bully stretch 2x45-60sec/side. http://www.youtube.com/watch?v=Hi-_iuxwNK8 B. Bench Press, 3x2-3reps. rest 2.5mins C. Side laying dumbbell external rotations 2x10/side, no rest between sides D. Metcon

Workout 3 A. deadlift mobility prep (hamstring flossing). 2mins/side B. Deadlift 3x5 ramping C. Group Metcon

Workout 4 A. ankle mobility 3mins B. 3 sets: Back Squat 4-6reps, rest 90sec, tempo ring rows, rest 90sec C. Group Metcon

Workout 5 A. 8mins muscle-up practice OR 1-3 MU EMON for 8mins B. 4 sets: Build to a tough set of 6 unbroken thrusters + 50 double unders after each set. Rest 2mins between sets. C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch 1RM B. Clean and Jerk 1RM

Workout 2 A. Deadlift 3x6 ramping B. 5mins HSPU practice C. Group Metcon

Workout 3 A. Back Squat 1@90-95%, then1xmax reps @ 80% B. Group Metcon

Workout 4 A. snatch from blocks 7x1 EMOM @ 75-85% B. Power Clean + 2 Push Press. 4 sets. C. Group Metcon

Workout 5 A. 8mins muscle-up practice OR 1-3 MU EMON for 8mins B. 4 sets: Build to a tough set of 6 unbroken thrusters + 50 double unders after each set. Rest 2mins between sets. C. Group Metcon [/tab]

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