MONDAY Feb 4th 2019

WARM UP

On a rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

KETTLEBELL FRONT RACK WARM-UP

Kettlebell Front Rack Warm-Up:

5 Half kneeling windmills.
5 Arm bar with press.
10 Quadruped rotations.
10 Half kneeling halos.

BUILD UP

EMOM for 6:00 (3 sets):
Odd: 15/10cal Row
Even: 5 Push press

Notes:
Build in weight from a barbell to workout weight for push presses.

 

CONDITIONING WOD

Complete as many rounds as possible in 8:00 of:
15/10cal Row
15 Push press (135lbs/95lbs)

 

NOTES
Conditioning:
This is a glycolytic/hard effort that should be completed unbroken on all fronts. To maximize your performance, place your barbell lateral to your rower so that you can dismount the rower and start the push press immediately. Keep the straps on the foot stretchers somewhat loose so that you don’t need to touch them as you transition in and out.

Lifting:
More Open-prep weightlifting. Stay focused, and don’t allow yourself to get distracted Today. Hit your weights!

STRENGTH/POWER
CLEAN AND JERK – WEIGHTLIFTING

EMOM 6:00 (6 sets):
1 Clean & jerk
Set 1 @ 75%
Set 2 @ 80%
Set 3 @ 85%
Set 4 @ 90%
Sets 5-6 @ 90-95%

At the 6:00 mark
Every 0:30 for 2:00 (4 sets):
1 Clean & jerk @ 75-80%

STRENGTH/POWER
BACK SQUAT – WEIGHTLIFTING

Every 2:00 for 12:00 (6 sets):
Back squat
Set 1 = 6 reps @ 70%
Set 2 = 4 reps @ 80%
Set 3 = 2 reps @ 85-90%
Set 4 = 6 reps @ 75%
Set 5 = 4 reps @ 85%
Set 6 = 2 reps @ 90-95%

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

TODAY WILL TAKE THE WHOLE HOUR TO COMPLETE OUR TASK PLEASE STAY FOCUSED, NO DISTRACTIONS.

 

 

 

Warm UP

On a rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

 

Kettlebell Front Rack Warm-Up:

5 Half kneeling windmills.
5 Arm bar with press.
10 Quadruped rotations.
10 Half kneeling halos.

 

EMOM for 6:00 (3 sets):
Odd: 15/10cal Row
Even: 5 Push press

Notes:
Build in weight from a barbell to workout weight for push presses.

For the rowing, try to complete the calories at exactly 0:50 in order to keep heart rate low and allow for adequate transition time.

WOD

Complete as many rounds as possible in 8:00 of:
15/10cal Row
15 Push press (135lbs/95lbs)

CLEAN AND JERK – WEIGHTLIFTING

EMOM 6:00 (6 sets):
1 Clean & jerk
Set 1 @ 75%
Set 2 @ 80%
Set 3 @ 85%
Set 4 @ 90%
Sets 5-6 @ 90-95%

At the 6:00 mark
Every 0:30 for 2:00 (4 sets):
1 Clean & jerk @ 75-80%

 

BACK SQUAT – WEIGHTLIFTING

Every 2:00 for 12:00 (6 sets):
Back squat
Set 1 = 6 reps @ 70%
Set 2 = 4 reps @ 80%
Set 3 = 2 reps @ 85-90%
Set 4 = 6 reps @ 75%
Set 5 = 4 reps @ 85%
Set 6 = 2 reps @ 90-95%

 

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