3 sets not for time:
5 KB Arm Bar/arm, 2 sec pause at end
53lbs
5 Bent Over Cuban Press w/ 5# plates-
30 sec Tricep Smash on Barbell- https://www.youtube.com/watch?v=EJ820vKemCQ
+
A. Quarter Squat Paloff Press @ 2020, 10/side x 3, rest as needed **green
B1. Front Squat @ 30X1, 6-8 reps x 4, rest 60 sec **same reps, try to
increase load 2-5%, no more **note weights and difficulty
200lbs
B2. Drag Curls w/ Bar @ 40X1, 8-12 reps x 4, rest 90 sec-
+
30 sec Bike @ speed 41
30 sec rest
X 10 sets
Tuesday- MAP 10( Got there late did class Metcon and it was Valentine’s Day)
15 min @ steady pace
Run 400m
10 No Push Up Burpees
Bike 10 Cals
15 sec Side Plank/side
10 Russian KB Swings, 53#
12 Alt Step Ups
Rest 5 min
15 min @ steady pace
Run 400m
10 No Push Up Burpees
Bike 10 Cals
15 sec Side Plank/side
10 Russian KB Swings, 53#
12 Alt Step Ups
Rest 5 min
15 min @ steady pace
Run 400m
10 No Push Up Burpees
Bike 10 Cals
15 sec Side Plank/side
10 Russian KB Swings, 53#
12 Alt Step Ups
***goal is same pace/round and NOT laid out on the ground after.
Wednesday- Scap Strength/Mobility + Glute + Hinging/Carry (shoulder) + MAP
2 Row
3 sets not for time:
10 Bottoms Up KB Press/arm- focus on control and good lockout overhead
36lbs
30 sec Passive Hang from Rings
+
A. Frog Pump, 10 reps x 3, rest as needed **2 sec pause at top
B1. Russian KB Swings, 18 reps x 4, rest 60 sec- 70#
B2. Single Arm Farmer’s Carry, 100’ unbroken/arm x 4, rest 20 sec b/w arms
**heavy as possible for 100’ unbroken **don’t let KB or arm touch your side
97lbs
C. Side Plank from Elbow, 25-30 sec/side x 3, rest as little as possible
+
60 sec Row @ 2:15/500m
60 sec rest
X 5 (1445 meters)
Thursday- MAP 7( Did class Metcon 27:15)
10 min @ 80%
Bike 15 Cals
15 Air Squats
15 Air Squats
30 sec FLR on Rings
Rest 5 min
10 min @ 80%
Run 200m
10 No Push Up Burpee Box Jumps, 24”
Rest 5 min
10 min @ 80%
Row 250m
5 Toes to Bar
12 Alt Step Ups, 24”
Friday
Run 400m @ consistent pace, rest 2 min x 8This quickly became 200 meter run
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