Monday
Buy in – 2 Rounds – 30 Air Squats (change stance every 10 squats) / 10 Banded Psoas March / 20 sec Bottom of Dip Hold / 10 Tall Plank Controlled Art. Rotations
Mobility – External Rotations x3 Positions
A) Back Squat – 3-3-2-2-1 (% at 70-80-75-78-79)
Metcon – 7 min AMRAPs with 3 min Rests
1) 50 Double Unders
8 Snatch (95/65)
2) 22 Deadlift (165/105)
6 BMU (scale 10 C2B)
9 OHS (same weight as Deadlift if you can)
3) Row 300m
30 Air Squats
20 Push Ups
10 Strict Pull ups
Tuesday
Buy in – 3 Rounds – 50 Single Unders (High-ish jumps) / 30 Sec Mix Grip Bar Hang / 10 Seated Wall Angels / 10 BB Good Mornings
Mobility – Pain ball on Pec
A) Strict Press 3×4 @ 50-60% of Jerk 1RM Tempo @ 20×0
B1) DB Powell Raise x 10 /arm
B2) DB Trap 3 Raise x 10 / arm
B3) Pendlay Row x 8
Rest :10 between movements and 1:30 between sets x 3 sets
Metcon – 4RFT
15 Gymnastics Crunches
20 Pistols (alternating)
1 Min Tall Plank
Wednesday
Buy in – 2 Rounds – 200m Run / 10 Cossack Squats / 5 Broad Jumps / 25 ft line drills (lunge with stretch, quad pull, toe pull)
A1) 40m Plate Push
A2) 10 KB Squat Jumps
A3) 5 Explosive Push ups
rest 1 min x 5 sets
B1) 5 Hang Power Cleans @ 50-60% (quick and explosive)
B2) 2 times through agility course
rest 1 min x 5 sets
Buy out – 1:30 Couch Stretch each side
Thursday
Buy in – 2 Rounds – 20 Light KB swings / 10 Alternating DB Push Press / 10 Face Pulls / 10 PVC Split Jerks (with 3 sec pause in split)
Mobility – T-spine opener on Foam Roller + wrist stretch on floor
A) Split Jerk – Build To a Heavy Single 2×3 2×2 then singles
Metcon – 5 Sets for Quality
3 KB Turkish Get up /R
3 KB Turkish Get up /L
3 Wall Walks
Friday
Buy in – EA Warm up
A) Bench Press – 6×5 to a Heavy
B) Chin ups – 4×6 *weighted if possible
Metcon – CanWest Qualifier “Pain And Gain”
8 min Clock
2 min AMRAP
3 Power Cleans (185/125)
6 Bar Facing Burpees
– rest 1 min –
2 min AMRAP
6 Power Cleans (135/85)
6 Bar Facing Burpees
-rest 1 min –
2 min AMRAP
9 P0wer Cleans (95/65)
6 Bar Facing Burpees
Intermediate weights were 165/115/85 & 115/75/55
Scaled weights were 135/95/75 & 85/65/55
Sunday
Buy in – 3 Rounds 250 row / 10 Hip flows / 10 alternating groiners / 10 BB Front squats with pause at bottom
Mobility – Front rack ( lat smash on BB and banded wrist stretch)
A) Front Squat – 3×3 @80-89% tempo @20×0
Metcon – 12 Min AMRAP
18/13 Cal Bike
Shuttle run 5/10/15/20/15/10/5 meters
15 Russian KB swing (72/53)
12 Box Jump overs (24/20)
April 10, 2019
