IT'S TESTING WEEK BABY!!!!! If you're in the Training-General or Training-Olympic groups, get ready to bring it this week.
As the song says, we're going to push it to the limit.
[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: skip, row, airdyne or run. Then 2-3 sets of: 60sec/side front split + 10-15 bodyweight squats with band around knee + reverse grip shoulder pass throughs. [/tab]
[tab title="Group Metcons"] Monday A. For quality: explosive box jump (step down) 5x3 EMOM. Part B, for Quality, 3 sets: 3 TGU/side + 6 tough walking lunges/side + max pull-overs in 60sec (or sub max L-sit in 60sec).
Tuesday 5 sets: In 2 mins, row 300m then complete as many KB swings (to chin level) as possible in remaining time. Rest 2mins. Score=number of KB swings each set.
Wednesday TESTING: For time: 20-15-10-5, thrusters and burpees *compare to Jan 18 2014
Thursday prowler relay. 6 sets each. 20m sprint from high position. Rest 2mins between sets.
Friday 4 sets: 40sec row, 20sec rest, 40sec max push-ups, 20sec rest, 40sec airdyne, 20sec rest
Saturday 4 sets for time: 8 renegage rows/side + 16 DB front squat + 200m run. [/tab]
[tab title="Foundations"] Workout 1 A. Back Squat 3×3 ramping B. Pull-ups, tough reps, 5×1-2 every 60sec C. Group Metcon
Workout 2 A. Bench Press. 3×3 B. Poliquin Step-up 2×25/side, rest 30sec between sides. C. Group Metcon
Workout 3 A. 3 sets, rest 60sec between exercises: Snatch Grip RDL 8reps + accumulate 30-60sec handstand hold (or AMRAP HPSU in 60sec) B. 2 sets,max reps: ring row with 2sec paust at top + band 1/2 squat side shuffles 10-15 per direction. no rest between exercises. C. Group Metcon
Workout 4 A. 3 sets, rest 45-60sec between exercises: 15 High Box Step-ups/side + seated DB press 10-15 B. 4mins of pull-over practice OR 4mins skin the cat practice, OR max strict chin-ups in 4mins C. Group Metcon
[tab title="Training - General"] Workout 1 A. Squat Mobility 90sec/side + ankle mobility 2min B. Squat: work up to 1RM C. overhead mobility prep + 60sec triceps massage D. Push Press: work up to a 1RM
Workout 2 A. 8min MU practice or 1-2 MU EMOM B. 3 sets, rest 60sec: 3 TGU/arm + 60sec max DUs C. Group Metcon
Workout 3 A. deadlift mobility 2mins/side B. Deadlift: work up to a single (if feeling good go for max, if not stop around 90-95%) C. 6mins max HSPU D. Group Metcon
Workout 4 A. Barbell Complex: 3 front squats + 2 push press. Work up to a heavy set. Do not miss! B. 3 sets, rest 60sec: 10 Bulgarian SS (3sec lowering) + 8-10 standing DB press C. Group Metcon
Workout 5 A. 3 sets, rest as needed: 4-6 strict chins (weighted if possible) + 8 walking lunges/side (BB or DB) + 5-7 pullovers or skin the cat + 10 GHD hip ext (5sec hold @ top) B. Group Metcon [/tab]
[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch to Max. B. Clean and Jerk to Max
Workout 2 A. 3 sets, alternating between snatch grip deadlift 10reps + 8-12 DB shoulder press B. Group Metcon
Workout 3 A. Snatch from blocks 3x3@70% B. Back Squat 3x2@80% C. Group Metcon *pace this to 75-85% effort to leave you fresh for your next workout
Workout 4 A. Squat mobility B. Back Squat, build to a tough set of 3 C. Group Metcon
Workout 5 A. 4 sets, 2-5 HSPUs + 10 GHD hip extensions + 2-4 tempo pull-ups + 30sec weighted front plank. Rest as needed B. Group Metcon [/tab]