Workouts 10/29-11/3

Monday 10/29:

TECHNIQUE (10 minutes)
M – 3 Position Clean & Jerk@PVC-Empty Bar
L1 – 3 Position Clean & Jerk@Empty Bar-Light Weight
L2 – 3 Position Clean & Jerk@Light-Moderate

STRENGTH (15 minutes)
M – Back Squat 5×5@Light
L1 – Back Squat 5×5@moderate
L2 – Back Squat 5×2@85%, 1×8@70%

WOD: 5 RFT (8 minute Cap)
5 Deadlift@275/205
10 Burpees

 

Tuesday 10/30:

TECHNIQUE
All Levels – Row 500m working to keep a pace

STRENGTH (15 minutes)
M – Strict Press 7×1@Light-moderate
L1 – Strict Press 7×1@moderate-hit 1RM
L2 – Strict Press 7×1@90%

Conditioning (8 minutes)
M – 8 Ring Row + 8 Abmats OTM
L1 – 4-8 Pull Up + 8 Leg/Knee Lift OTM
L2 – 8 Pull Ups + 8 Toes 2 Bar OTM

 

Wednesday 10/31:

MOBILITY (15 minutes)
All Levels – Foam Roll/Band Mobility

WOD: 12 minute time cap
50 Wall Balls, 40 Mt. Climbers, 30 OH Lunges, 20 V-Ups
then rest of time max out double unders

MOBILITY
Stretch & Foam Roll

 

Thursday 11/1:

STRENGTH (15 minutes)
M – Bench Press 5×5@Light-Moderate
L1 – Bench Press 5×5@Moderate-Heavy
L2 – Bench Press 8×2@Hit 2RM on 4th set, keep for final sets

TECHNIQUE (10 minutes)
M – Power Snatch@PVC-Empty Bar
L1 – Power Snatch@Empty Bar-Light
L2 – Power Snatch@Light

WOD: 6 minute Cap
30 Power Snatch@135/95

 

Friday 11/2:

STRENGTH (15 minutes)
M – Deadlift Complex@Light-Moderate
L1 – Deadlift Complex@Monderate-Heavy
L2 – Deadlift Complex@85%

WOD: 5 minute AMRAP
6 Hang Power Clean@115/75
12 Front Squat@115/75

 

Saturday 11/3:

TECHNIQUE
All Levels – Work on one or 2 weaknesses

WOD: Do a WOD you missed during the week

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