Monday
Warm-up – 3 Rounds (0-10)
10 Banded Pull Aparts / 15 Push-ups / 20 Sit-ups / 25 Air Squats
Conjugate Upper – Week 3!!
A) Strict Press 5-5-3-3-2-2-1 (10-30)
B) Seated DB Press 2×15 (30-40)
C1) JM BB Press 2×10 (40-50)
C2) Box/Bench Dips 2×10
D1) Barbell Row 3×10 (50-60)
D2) Gymnastics Crunch 3×20
If time Buy out – 2 min Butterfly + 2 min Prayer
Tuesday
EA Warm-up (0-15)
Skipping practice for Mono.
A) Clean Complex – 1x Floating Clean Pull + 1x Floating Power Clean + 1x Clean *Build to a heavy in 6-7 sets (15-45)
Accessory 3-4 sets
20 Banded Lat Pull Downs
20 Alternating V-Snap (keep leg straight and reach for toes!!)
20 Russian Twists (control and total reps)
20 Superman Pulses (1 count at top)
Wednesday
Warm up – 2 Rounds – (0-10/15)
20 Reverse Lunges / 10 Alt. Seated Thoracic Rotations / 10 Prisoner Good Mornings / 5 Per side KB Clean + Push Jerk + Split Jerk
A) Romanian Deadlift – 4 x 8 @ 70-80% of BS 1rm (10/15-35)
B) Push Jerk + Split Jerk – Build to a Heavy (35-55)
If time Buy Out – 3 min Squat Hold (55-end)
Thursday
Warm up – 3 Rounds – (0-10)
5 Tempo Goblet Squats @44×0 / 30 sec Squat Jumps / 10 Zombie Squats / 10 Plank Up-downs
Mobility – 1 min Hip Flow / 1 min Right leg calf smash / 1 min Hip Flow / 1 min Left leg calf smash (10-15)
Conjugate Lower Week #3
A) Back Squat – 5-5-3-3-2-2-1 (15-35)
B) Good Morning – 2×10-15 (35-40)
C1) Glute Bridge 2×20
C2) Bar Roll Outs 2×10
(40-50)
D) DB Forward Lunge 3×20 (50-60)
Friday
Conjugate lower or
Warm up – (0-10)
10 min AMRAP (easy to mod)
20 Mountain Climbers / 20 Jumping Jacks / 10 Bird Dogs / 10 Scap Only Push-up to Down Dog
EMOM x 7 rounds = 42 min
1) Strict Chin-up x 3-5 *weighted if possible
2) Strict HSPU x 5 or Box HSPU 5-8
3) BB Curl x 10
4) DB Bench Press x 10
5) Skip x 1 min (singles, doubles, practice drills)
6) Rest
Saturday
Pick a day you missed this week!!
December 7, 2020
