First off this cycle carries us through Christmas (11/30-12/26) so "Merry Christmas you filthy animals." Second start eating more of everything because you'll need it! We are trying out a a bit of a different format this cycle switching the max day and the accessory focused day. We also are going to be incorporating some more plyometric based movements for the purpose protecting the joints from constant loading. I'm excited about the next four weeks so get fired up, (you'll need that fire to keep warm in the dungeon.)
Monday
15min EMOM snatch @78%
10min 2's power position snatch
10min 8's hang snatch grip high pulls
10min 8's snatch grip 1st pull
15min AMRAP
10 push ups
20 sit ups
10 tuck jumps
Tuesday
15min work up to a heavy jerk double
15min EMOM 3's push jerk @70% of jerk double.
10min tall jerk 5's
15min
A 3x21's shoulder press
B 3x21's barbell curl
5min plank
Wednesday
15min EMOM clean @78%
10min 2's power position clean
10min 8's hang clean grip high pulls
10min 8's clean grip 1st pull
10min 3x10 good morning
Friday
Max out Friday
Followed by a short metcon
Saturday
10min
A 3x10 landmine press
B 3x10 bent over row
10min
A 3x15 toes to bar
B 3x20 squat jump
10min 3x8 front squat
10min 3x8 back squat
150 sit ups
500m row sprint
No comments:
Post a Comment