Programming
-Monday-
Good pump sesh workout to kick off the week. We’ll build to a heavy set on the Bench Press then working max rep intervals of Push Ups, Situps, and Strict Pull Ups on a 45 second clock.
-Tuesday-
Practicing the Hang Power Snatch (or Clean) before a longer workout with 800m Runs and Toes-to-Bar.
-Wednesday-
Building to a heavy but not maximal set of 10 on the Back Squat. You’ll have a chance to max in a couple of weeks! EMOM interval workout for conditioning with Wall Balls and Double Unders.
-Thursday-
Hitting 2 AMRAPs of Handstand Push Ups and Heavy Russian Kettlebell Swings. Post workout will have strength work of Dumbbell Rows and Dumbbell Front Rack Reverse Lunges.
-Friday-
3-Position Cleans for strength work then more barbell in the workout with Deadlifts, Hang Power Cleans, Power Cleans, and 200m Runs. You’ll need the run to rest up for the next round of barbell!
-Saturday-
Partner workout will have Snatches, Bar-Facing Burpees, and Pull Ups. Longer AMRAP splitting reps as needed to kick off the weekend.