Day 1
Strength: Strict Press - 7x3 (1 Weight Across) Accessory: Strict CTB Pull-ups - x20 Conditioning: 3 RFT - 6 Wall walks/30 KTEs/30 Double-unders Skill: Dips/Ring Dips or Bar muscle-up progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 2 Strength: Front Squat - 5x5 (Progressive) Accessory: Overhead Split Squat - 3x15 (1 Weight Across) Conditioning: AMRAP 10 - 5 Power Cleans/15 Wallballs Skill: Double-unders - MR in 4 Mins ST - *20 Mins*, AC - *15 Mins*, CO - *10 Mins*, SK - *N/A* Day 3 Rest/Mobility WOD - Lower Body/Upper Body Day 4 Strength: Bench Press - 5x5 (Progressive) Accessory: HSPUs - 5-4-3-2-1 Conditioning: 5 RFT - 200m Run/15 Push-presses/7 CTB Pull-ups Skill: Dips/Ring Dips or Bar muscle-up progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 5 Strength: High Bar Back Squat - 7x3 (1 Weight Across) Accessory: Overhead Split Squat - 3x15 (1 Weight Across) Conditioning: For time - 600m Run/40 KB Swings/30 TTB/20 Burpee-box jumps/5 Rope climbs Skill: Double-unders - MR in 4 Mins ST - *20 Mins*, AC - *15 Mins*, CO - *15 Mins*, SK - *N/A* Day 6 Rest/Mobility WOD - Lower Body/Upper Body Day 7 Rest/Strongman or Conditioning Work
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