Madison working on thrusters!

Programming

-Monday-

Front squats for strength work before taking on a Running Fran variation.  Keep it moderate today on the squats as we’ll build load over the month to a max attempt.  We all know Fran is tough but the runs are a nice break from the reps so the intensity will be completely different!

 

-Tuesday-

Practicing the Hang Power Snatch with doubles before going into a challenging but quick triplet of Wall Balls, Lateral Burpees over the Bar, and Power Snatches.

 

-Wednesday-

Bench Day for strength doing a superset again with Push Ups.  AMRAP of Box Jumps and Toes-to-Bar for conditioning.  Lower reps and moderate time to keep moving.

 

-Thursday-

Longer one but on an interval so rest is involved.  200m Runs, Kettlebell Swings, and Kettlebell Sumo Deadlift High Pull for conditioning followed by 1/2 Kneeling Dumbbell Press and Hollow Rocks for post workout strength work.

 

-Friday-

Shoulder Press strength work with lots of sets and reps today building those shoulders.  Quick and dirty couplet of Dumbbell Clean & Jerks with Goblet Lunges.

 

-Saturday-

Partner workout splitting reps through a pyramid of Cal Row, Double Under, and Pull Ups.  Challenge yourself and work together to chip through this one.