Saturday: 080418


Warm-up:

MetCon:
AMRAP 20:

Gymnastic:
Weightlifting: 10 Press
Monostructural: 400m Run

Post total number of rounds to comments:

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Wednesday: 050218 (3-3)


Warm-up:

ME Upper: Find 1RM
Press – Drop Set 80-95% x 2 sets x 2-6+ reps

Assistance: 2 sets x 6-15+ reps
RS Press –
Dumbbell Row –

Monday: 091817 (3-7)


Warm-up:

Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

Gymnastic/Weightlifting/Monostructural:
MetCon:

AMRAP 10:

5-10 Pullup
4 Press (80% of 1RM)
200m Run

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Cool-down:
10 minute Easy Run

Monday: 140922 (3-1)


ME Upper: Find 1RM
Press:

Accessory: Pick One (3-4 sets of 2-6 reps)
Bench Press:
Decline Bench Press:
Incline Bench Press:
Paused Bench Press:
Board Press (2, 3, or 4 Boards):
Close Grip Bench Press:
Floor Press:
Weighted Dip:

RE Upper: Pick Two (3-4 sets of 6-15 reps)
Dumbbell Bench Press (Decline, Flat, or Incline):
Pushup (Regular or Ring):
Dip (Regular or Ring):
RS Press (Barbell or Dumbbell):
Triceps Extension:

Conditioning:
1.5 Mile Recovery Run.

Post time to comments:

Tuesday: 140819 (2-2)


Olympic Weightlifting:
Hang Power Clean + Hang Clean (1+2): Work up to a Heavy 1-3 (#)
Press: Work up to a Heavy 1-3 (#)
Yates Row: Work up to a Heavy 1-3 (#)
Romanian Deadlift: Work up to a Heavy 1-3 (#)

Assistance:
Chinup: 3-5×5-12 (#)
Core: 3-5×10-20 (#)