WORKOUT for Monday 8/15/2022
establish a 20RM back squat (shoot for about 55% of your 1RM) then
“THE CHIEF”
AMRAP in 3:00
3 power cleans, 29/43/61kg
6 pushups
9 air squats
Rest 1:00. Repeat for 5 total rounds. Score = Each of the full rounds completed for all five rounds (ex 22333). Compare to 2/25/2020. Post scores to whiteboard!
NOTES:
This week marks the first of six weeks where we will do a 20-rep back (or front) squat in Monday S&C classes. Your goal is consistency of depth and timing, adding 2-5kg each week and *never* failing a set.
Week 7 we will deload then on Week 8 we will test a 1RM in class.
WORKOUT for Monday 8/15/2022
establish a back squat 20RM then
30-20-10 reps for time:
double dumbbell hang snatch
(chest-to-bar) pullups
Post barbell loading, times, and weights used to whiteboard.
WATCH:
SKILLS for Saturday 8/13/2022 is the CLEAN
WORKOUT for Sat 8/13
(in teams of 4)
4 rounds for time:
80 calorie row
40 partner deadlifts, 40/70/100kg
200m barbell “boat” carry
Post teammates and times to whiteboard!
WATCH:
WORKOUT for Friday 8/12/2022
every 3 minutes on the minute for max total reps for 27 minutes:
a. 500m row
b. 400m run
c. max burpee box jump overs, 12/20/24″
Post score to whiteboard!
Gymnastics for Fri 8/12
EMOM of 5 t2b/3 c2b pullups/1 pullover
handstand press development
WATCH:
WORKOUT for Wednesday 8/10/2022
another 3 sets of 10 reps of back squats at 50-70% of your 1RM to prepare for next Monday’s 20RM test then
3:00 to complete
200m run
15 toes-to-bar
10 double DB clean & jerks, 2×20/35/50lbs
3/5 (strict ring) muscle-ups
At the completion of the 3:00 immediately stop your work and rest 1:00 and repeat. Score is total reps completed.
WATCH: