Thursday, July 18

July 24, 2019

 

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Bench Press (1 Set of 20)

20-Rep Heavy

A 20-rep for the day as a gauge on where we are with our higher repetition capacity. This will be a benchmark we will re-test at the end of the cycle. This is planned here, in week 3, after a handful of sessions allowing to gain some awareness of where this number could be.

Warming (one set at each percentage, using estimated 1RM):
7 Reps @ 40%
5 Reps @ 50%
3 Reps @ 55%
3 Reps @ Target Weight (~55-65%)

Partner Workout (Time)

*30 Minute Time Cap. RX is running 400m together each time & split reps of the Gymnastics Movements

For Time:
400m Run
100 Air Squats
400m Run
80 Pushups
400m Run
60 Toes to Bar
400m Run
40 Pullups
400m Run
20 Rope Climbs

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