WEEK OF 190610-190616

MONDAY 190610

STRENGTH:  Snatch Complex:  SN pull + mid hang power SN + OHS + full SN.  4-5 x (1+1+1+1) @ RPE 7.5

Athletes will have 20 minutes to work on today’s complex.  They will perform 1 rep of each part and complete 4-5 working sets.  Athletes should choose a weight that will allow them to feel challenged, but remain technically sound.


METCON: 

2 Rounds For Quality:

20 Deadlifts @ RPE 6

20 Banded strict pull ups

REST 3 MINUTES BETWEEN ROUNDS

10 minute time cap!

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TUESDAY 190611

STRENGTH:  Back squat. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.  When choosing weights for today, athletes should have ~3 more reps left in the tank AND should feel confident about adding more weight if need be.  BE CONSERVATIVE THIS FIRST WEEK!

METCON: 

Every 2 minutes for 12 minutes:

:30 Max calorie assault bike @ G3

12 Russian KB swings @ RPE 7

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WEDNESDAY 190612

METCON: 

5 Rounds For Quality:

3 Full cleans @ RPE 6

Max strict matador dips in 1 set **

REST :90 BETWEEN ROUNDS

**DIPS:  Athletes should focus on completing one set with ~8-12 reps in volume.  Athletes may use bands or add weight as long as they stay within the range of 8-12 reps!

STRENGTH:

A1. DB rear lateral raises. 3 x 12-15 @ RPE 5-6 - FOCUS is chest parallel to the floor, with full extension of the arms.  Keep gaze slightly forward and hands away from body.

A2. Alternating DB Bicep curls. 3 x ~2 RIR @ RPE 5-6 - FOCUS is for athletes to take each set until they have ~2 reps in the tank.  Athletes should focus on straight wrists and a full pause at the top of each rep.

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THURSDAY 190613

“Run or Row?  Choose wisely”

For Time:

1 Mile row 

- REST :60 -

1 Mile run

35 minute time cap!

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FRIDAY 190614

STRENGTH:  Front squat. 3 x 6 @ RPE 7

Athletes will work for 20 minutes to complete 3 sets of 6 reps at RPE 7.  When choosing weights for today, athletes should have ~3 more reps left in the tank AND should feel confident about adding more weight if need be.  BE CONSERVATIVE THIS FIRST WEEK

METCON:

“Barn Burner 2019”

For Time:

45 Wall balls 20/14#

9 Burpees over the bag

5 Sandbag cleans @ RPE 6

REST :60

30 Wall balls 20/14#

6 Burpees over the bag

5 Sandbag cleans @ RPE 6

REST :30

15 Wall balls 20/14#

3 Burpees over the bag

5 Sandbag cleans @ RPE 6

14 minute time cap!

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SATURDAY 190615

NO CLASS STAR OF THE NORTH


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SUNDAY 190616

STRENGTH:  Bench Press. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.  When choosing weights for today, athletes should have ~3 more reps left in the tank AND should feel confident about adding more weight if need be.  BE CONSERVATIVE THIS FIRST WEEK!

METCON:

3 Rounds For Quality:

:60 Max double unders 

:30 Single arm static hold (R) @ RPE 6

:30 Single arm static hold (L) @ RPE 6

10 Inverse rows

REST :90 BETWEEN SETS

16 minute time cap!