Thursday GS&C
3 rounds for quality of:
Cardio of Choice, 3 mins
2 L/2 R Turkish Get-ups, pick load
10 L/10 R Single Arm Front Rack Lunges, pick load
Suitcase Carry, pick load, 2x Hallway*
Workout Notes:
*2x down and back in hallway or 200m outside
Single Arm Front Rack Lunge: https://www.youtube.com/watch?v=3LdgCetmeFg
STRENGTH SQUAD
Back Squat & Deadlift Cluster
Wednesday GS&C
Deadlift 5-5-5-5-5
Rest as needed between sets.
Athlete Instructions
Keep weight Light-Moderate across all sets. This is a Deload Week.
Diane
21-15-9 reps, for time of:
Deadlift
Handstand Push-up or DB Push Press
Tuesday GS&C
Complete as many rounds as possible in 20 mins of:
Run, 400 m
20 Bike Calories
20 Toes-to-somethings
Post Workout Skill
ON A 10:00 RUNNING CLOCK…
Practice Handstand Skill
Options…
HS Walking
Freestanding HS
Wall Handstand
Pike Box Walking
STRENGTH SQUAD
Deadlift & Bench Press Cluster
Monday GS&C
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
Power Snatch + 2 Hang Power Snatches
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
3 Wall Walks or Inch Worms
12 Dumbbell Snatches
15 Box Jump/ Step Overs
Saturday GS&C
Push Jerk 3-3-3-3
Start Moderate and end Heavy.
2 Rounds For Time:
30 Box Jump or Steps Overs
15 Push Jerks
20 Ring Rows