|
Day 1
Strength: Strict Press - 6x4 (Progressive) Accessory: Chest-to-ring Pull-ups - x30 Conditioning: 3 RFT - 40 double-unders/30 KTEs/20 Ring-dips/600m Run Skill: Bar muscle up progressions or Ring muscle-up Progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 2 Strength: Hang Power Clean - Work up to a heavy double Accessory: Front Squat - 5x5 (1 Weight Across) Conditioning: 2 Minute Max Calorie Row - x3 (Rest 1:45 between) Skill: Pistol Progressions - 3x8 ST - *20 Mins*, AC - *15 Mins*, CO - *10 Mins*, SK - *N/A* Day 3 Rest/Mobility WOD - Lower Body/Upper Body Day 4 Strength: Strict HSPUs - 5x5 Accessory: Push-press - 5-4-3-2-1 (Progressive) Conditioning: Alt. EMOM for 15 mins - (a) CTB Pull-ups/(b) Burpee-box jumps/(c) Push-ups Skill: Bar muscle-up Progressions or Ring muscle-up Progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 5 Strength: Power Clean - Work up to a heavy double Accessory: High Bar Back Squat - 6x4 (Progressive) Conditioning: 350m Row - x6 (Rest 1:15 between) Skill: Pistol Progressions - 3x8 ST - *20 Mins*, AC - *20 Mins*, CO - *15 Mins*, SK - *N/A* Day 6 Rest/Mobility WOD - Lower Body/Upper Body Day 7 Rest/Strongman or Conditioning Work
1 Comment
Day 1
Strength: Strict Press - 4x6 (Progressive) Accessory: Chest-to-ring Pull-ups - 3xMR (Minimum 20) Conditioning: AMRAP 15 - 9 TTB/3 Wall Walks/200m Run Skill: Bar muscle up progressions or Ring muscle-up Progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 2 Strength: Hang Power Clean - Work up to a heavy triple Accessory: Front Squat - 3x8 (1 Weight Across) Conditioning: 2 Minute Max Calorie Row - x3 (2 Min rest between) Skill: Pistol Progressions - 3x8 ST - *20 Mins*, AC - *15 Mins*, CO - *10 Mins*, SK - *N/A* Day 3 Rest/Mobility WOD - Lower Body/Upper Body Day 4 Strength: Strict HSPUs - 3x8 Accessory: Push-press - 5-4-3-2-1 (Progressive) Conditioning: AMRAP 15 - 8 Burpees/8 Strict Ring pull-ups/20 Double-unders Skill: Bar muscle-up Progressions or Ring muscle-up Progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 5 Strength: Power Clean - Work up to a heavy triple Accessory: High Bar Back Squat - 4x6 (Progressive) Conditioning: 350m Row - x6 (Rest 90 seconds between) Skill: Pistol Progressions - 3x8 ST - *20 Mins*, AC - *20 Mins*, CO - *15 Mins*, SK - *N/A* Day 6 Rest/Mobility WOD - Lower Body/Upper Body Day 7 Rest/Strongman or Conditioning Work |
RSS Feed
