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Weekly Updates 4-19-15 to 4-26-15

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 Article Of The Week:

Video Of The Week:

Squat anatomy:

Nutrition Information Of The Week:

 

 MONDAY

Metcon-

For Time
1000m Row "buy in" then,
2 Rounds
75 sit ups
50 Back Rack Lunges 65/45
25 Pull Ups

 Skill 

Overhead Squat 5 x 10 @ 50% of 1 RM 

TUESDAY

Skill

5 x 3 Hang Clean + 1 Jerk

Metcon-

7 Rounds for Time: 
3 Wall Walks
7 Rings Dips
10 Wallballs P:20/14 F:14/10/6
15 Kettlebell Swings P:53/35 F:35/26
20 Double Unders/60 Singles

WEDNESDAY

Skill

Muscle Up Progression

Working Dips/Hip the Kip/Transitions/Chest 2Bar

Metcon

15 Minute AMRAP 

3 Snatches(with squat) P:115/75 F:65/55
5 Overhead Squats P:115/75 F:65/55
7 Hand Release Push Ups F:Knee HR Push-ups 

THURSDAY

Skill

EMOM for 10 Minutes

3 Front Squats - add weight until failure start at 75% or all 10 minutes have been completed 

Metcon

For Time:

500m Row "Buy In"

-then-

3 Rounds

15 Kettlebell Swings-P:53/35 F:35/26
10 Push Jerks-P:95/65 F:65/45
REST 3 MINUTES
3 Rounds
15 Hang Power Cleans P:135/95 F:95/65
10 Handstand Push-ups F:Scale with Push Presses 

-then-

500m Row "Cash Out" 

FRIDAY

Skill

Deadlift 6 x 6 @ 60% of 1RM (This is light but, thats the idea and we have a lot of these today) 

Metcon

15 minute AMRAP
7 Deadlifts P:225/185 F:135/95
14 Pistols F:Seated in Squat Rack with Band 
7 Burpees over the Bar

Saturday 

Skill

Back Squat 5 x 5 @ 75% of 1RM 

Metcon 

3 Rounds for time: 

15 Box Jump 24/20

15 Wallballs 20/14 

15 Air Squats 

15 Push ups 

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Guest Thursday, 15 November 2018