SKILLS for Thursday 5/5/2022 is the CLEAN
STRETCH for Thursday 5/5/2022
LISTEN:
Monday was all about lifting heavy. Today is about volume and speed in gymnastics.
What will Friday be?
On Saturday you’ll have a chance to do a half-marathon row (if you budget 2 hours or so of your day).
Also I’m serious.
WORKOUT for Wednesday May the Fourth (Be With You) 2022
30 muscle-ups for time, or
50 bar muscle-ups for time, or
100 pullups for time
Choose the most difficult but doable skill. Post time to whiteboard!
READ: 5 Keys to Nailing Your Half Marathon Row – UCanRow
SKILLS for Tuesday 5/3/2022 is the DEADLIFT
CONDITIONING for Tuesday 5/3/2022
5k run for time
OR
10k run for time
OR
30:00 run for max distance
THEN
WORKOUT for Monday 5/2/2022
CFT
13:00 to find a heavy back squat
13:00 to find a heavy strict press
13:00 to find a heavy deadlift
or
CFT II
13:00 to find a heavy clean
13:00 to find a heavy bench
13:00 to find a heavy overhead squat
Post results to whiteboard!
WATCH:
YOGA for Sunday 5/1/2022
PARTNER WORKOUT for Saturday 4/30/2022
max alternating rounds in 20:00
1 power clean
3 push jerks
5 deadlifts
7 hand-release pushups
Barbell Rx = 30/45/64kg. Athlete A does one full round before tagging Athlete B for them to do the same round. How many rounds can the pair complete in 20 minutes?
Post scores to whiteboard!
WATCH:
WORKOUT for Friday 4/29/2022
3 pause front squats every minute for 8 minutes, ascending
3 rounds for time:
50 double unders
12 overhead squats, 20/40/60kg
12 pullups
Post time to whiteboard!
READ: Pause Squats 101 – Set For Set
