Workouts for 9/18-9/23/2017

Monday, September 18

STRENGTH/SKILL

Press 3x8 @ 70% of 2RM OR Find 8RM 

CONDITIONING

20 Min Partner AMRAP:
(1 works, 1 holds plank)
    10 Front Squats (95/65#)
    10 Ground-to-Overhead (95/65#)
    10 Burpees Over Bar
    10 Push Press (95/65#)


Tuesday, September 19

STRENGTH/SKILL

A. 10 Min of Technique Work:
    Handstand Progressions

B. 10 Min of Technique Work:
    Pull Up Progressions

CONDITIONING

"Diane"
21-15-9:
    Deadlifts (225/155#)
    Handstand Push Ups


Wednesday, September 20

STRENGTH/SKILL

Back Squat 3x8 @ 70% of 2RM OR Find 8RM 

CONDITIONING

"Brenda, Queen of the Hip Hop"
21-15-9:
    Ring Dips
    Wall Ball Sit-Ups (24/20#)
    Burpees

*Compare to April 14, 2017


Thursday, September 21

STRENGTH/SKILL

A. 10 min of Technique Work
    Clean and Jerk Complex:
        1 Power Clean
        1 Hang Squat Clean
        1 Front Squat
        1 Push Jerk

B. 10 min EMOM of Clean and Jerk Complex

CONDITIONING

8 min AMRAP:
    10 Cleans (115/75)
    5 Slamball Over Shoulder
    10 KB Swings (53/35)


Friday, September 22

STRENGTH/SKILL

Super Set:
    10-8-6-4 Bench Press
    4 Turkish Get-Up (2/side)
Rest 2 min between sets

CONDITIONING

3 Rounds for Time:
    30 Alternating KB Snatch + OH Lunge (53/35)
    40 Double Unders


Saturday, September 23

CONDITIONING

8:30a Advanced

Accumulate within a 30 Min Time Cap:
    1 Mile Run w/Weighted Vest
    10 Rope Climbs
    20 Push-Up Wall Walks
    100 Box Jumps (30/24)
    
10a

Accumulate within a 30 Min Time Cap:
(Work In Pairs, Split Work Equally)
    1 Mile Run
    10 Rope Climbs
    20 Wall Walks
    100 Box Jumps (24/20)
    
STRENGTH/SKILL
    
Max Sit Ups in 1 Min