Happy Sunday guys!
Monday is Deadlift (week 3) and a Breathe & Burn workout. Warmup is Deadlift & Weightlifting prep. Deadlift is Building to a Heavy set of 2 in 4 sets. Workout Prep is Clean Progressions. Workout is 6 quick rounds of Hang Power Cleans, HR Pushups, & Box Jumps. Extra Credit is Bodybuilding.
Tuesday is a Heavy Breathing → Muscular Burn workout and Lower Body Accessory. Warmup is General movement prep. Workout Prep is Doubleunder review & practicer. Workout is 1:00 stations of Airbike/Ski, Front Squats,& Doubleunders for 5 rounds with a 1:00 rest to end each round. Finisher is Lower Body Accessory. Extra Credit is Lower Body Mobility.
Goal: 350+ Reps.
Wednesday is Pullups and a Breathe & Burn workout. Warmup is Pullup & Hinge prep. Pullups are 3 WtD Pullups every 2 min x 6. Workout Prep is Movement review & demo. Workout is Descending reps of Db Snatch & Abmat Situps with 5 BMU at the end of each round. Extra Credit is Aerobic Flush.
Thursday is a CPE → Power Output workout. Warmup is Thruster prep. Workout Prep is Review & build Thrusters. Workout is Every 3 min alt. Between 15 Cal Row, 12 Burpees w/ vertical jump, & 8 Thrusters at max effort. Extra Credit is Bodybuilding.
Friday is Snatch and a Breathe & Burn workout. Warmup is Snatch & Ring Dip Prep. Snatch is Building to a Heavy 2 Power Snatch. Workout Prep is Movement review & demo. Workout is 20 minutes of Russian KbS, Ring Dips, & a 400m Run. Extra Credit is Aerobic Flush.
Goal: 5+ Rounds.
Saturday is a Muscular Burn workout and Core Accessory. Warmup is Rope Climb & Pistol prep. Workout Prepis Rope Climb review & practice. Workout is 5 rounds of GHD Situps, Rope Climbs, Pistols, & a Farmers Carry. Finisher is Core Accessory. Extra Credit is Mobility.