11.11.19

A. Warm Up

4-5 sets of

150m Acceleration Row

*rest up to 60 seconds

*start slow by the end of the row you should be pulling at a quick cadence

B. Strength

3 sets of the following superset

2″ Deficit Snatch Deadlift

4-6 reps @ 3030 Tempo

Snatch High Pull

4-5 reps

*B1 and B2 may be different weights

C. Conditioning

3-5 sets Every 5 minutes

40 Double Unders

7-9 Double KB Clean 53/35

7-9 Burpees

7-9 Dual KB Snatch 53/35

7-9 Hand Release Push Ups

*aim to complete each set in 2:30-3 minutes, scale reps and load accordingly

*this week we begin to implement a Set range. A fews ways to use this.

1. If your quality of movement is lessening then terminate after 3 sets. No need to promote bad habits.

2. If you have time constraints then 3 sets is still a solid dose for the day

3. If your split times are getting slower and slower and you are in jeopordy of not finishing in 5mins then terminate sets.

11.7.19

A. Warm Up

3-4 sets NFT

15/12 cal airdyne

6 False Grip Chest to Ring Row

20m/arm Single Arm KB Overhead Carry

10 Tuck Ups + 15 second Bent Hollow Hold

B. Strength

3 sets of the following superset

Pronated DB Bench Press

6-8 reps @ 21X1 Tempo

Wide Grip Strict Pull Up

3.3, 10 seconds in between sets

*Weighted if bodyweight is easy

C. Conditioning

3 rounds for time

12-18 Toes to Rings Unbroken

Run 200m

-rest 60 seonds-

12-18 Ring Push Ups Unbroken

Row 21/18 Cals

-rest 60 seconds-

*Only perform an unbroken set and if you are about to fail stop a rep or two short of that.