Tuesday, April 24

May 3, 2018

 

Warm-up

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Metcon (AMRAP - Reps)

Gymnastic Conditioning

AMRAP 7:
3 Bar Muscle-Ups
5 Handstand Push-ups

Scale: 6 burpee Pull ups, pike press, push press, hand release pushups

Rx+ Strict HSPU

 

Metcon (3 Rounds for reps)

"Play Dead”

AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (155/105)
12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (185/135)
9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (225/155)
6 Lateral Barbell Burpees

Rx+ : (185/135),(225/155),(275/185)

Three fast five-minute intervals today. The buy-in run will only happen once, then athletes will complete as many rounds and reps as possible of deadlifts and burpees lateral over the bar. Each interval will be scored separately as rounds and reps. As the run distance and reps decrease, the weight will increase. The barbells should be loaded at a weight where athletes could complete at least 25, 20, and 15 reps unbroken respectively when fresh. We want athletes having sufficient time on the barbell. If short on weights or space, partner up athletes who are using the same weight up and alternate intervals. If they anticipate the longer runs (or rows) taking them more than 3 minutes, distances can be adjusted. If unable to run, complete the following:

600 Meter Run = 750 Meter Row
400 Meter Run = 500 Meter Row
200 Meter Run = 250 Meter Row

Midline 

3 Giant Sets

10 Barbell Good Mornings
Max Strict Ring Dips

Athlete’s choice on barbell loading, and can build through the three sets. Rest 2:00 between efforts.

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