The Week Ahead:

Monday, August 13th

Back Squat:

Eccentric Squat 5-1-x-1 Tempo
4x5 @ 75%
 

Metcon:

3 RFT:
20 Calorie row
20 KB Swings #70/53
20 DB Step Ups #35/25

Accessory:

3 RNFT :
15 chest supported reverse flies
10 Ring rows with 3 second eccentric

Tuesday, August 14th

Bench Press:

Bench 8rm,
1-2 x 8 @ 85%

Metcon:

5 RFT:
10 Single arm DB shoulder to OH Right #50/35
10 Single Arm shoulder to OH left
2 Rope Climbs
200m run

Accessory:

3 x 30 Incline Push Ups

 

Wednesday, August 15th

Oly Skill Work:

2 clean pull to hip + power clean
5 sets at 65%

Metcon:

14:00 EMOM
Odd - 6 Squat Cleans #135/#95
Even - 200m run

Accessory:

3 RNFT
10/side Standing Pallof Press
20 Hollow Rocks

Thursday, August 16th

GYmnastics Work

Wide Grip Pull Ups
3 x 15

MEtcon:

2 RFT:
600m Run
30 DB Snatch #50/35
15 Burpees to Plate
10 HSPUs
5 Muscle Ups

Accessory:

3 sets:
Max rep reverse grip curls #45/35
Max rep banded tricep extensions

 

 

Friday, August 17th

Deadlift:

Speed Deadlift 6 x 3 @ 65%

metcon:

10:00 AMRAP
8 Toes to Bar
8 Front Squats #135/95
32 Double Unders

Accessory

Chest Supported Rows
3 x 8 with 2 second pause