Mon Aug 17

Train
For Time (15 Min Cap):
1000/800m Ski Erg / Row
150’ Double KB Front Rack Lunges @ 16/12
30 Double KB Hang Snatch
20 Burpee Pull-overs

Move
15 Min AMRAP:
250/200m Row
12 Lunges
12 Alternating DB Snatch
6 Burpee Jumping Pull-ups

Warm-up
2 Min Cardio
2 Sets:
10 Banded Good Mornings
10 Banded Squats
10 Banded Glute Bridges

Strength
Deadlift: sets of 3 to build to 75%
Every 2.5 Min: 3 x 3 @ 75%

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Stimulus
Strength: build to 75% in sets of 3 and then do 3 sets of 3 at this weight

Train: new skills day! We have a chipper workout today, starting with double KB work (practice using hips and minimizing upper body tension), ending with burpee pull-overs. In order to attempt these you should be comfortable going upside-down and have the ability to do sets of multiple strict pull-ups. Use a crash mat as needed and a lower bar to practice if needed

Move: lunges can be bodyweight or with a DB, jumping pull-ups can be done with a box (burpee, step-up, jumping pull-up)

Games Prep
Echo Bike Conditioning, each segment for time. Aim for 65-70+ RPM and build
40 Calories, Equal Rest
30 Calories, Equal Rest
20 Calories, 1.5x Rest
10 Calories, 2x Rest

Directly into:

20-15-10-5 of:
Side Plank Knee Touch (left)
Side Plank Knee Touch (right)
GHD Back Extension @ 10-25lbs

Monday Weightlifting (45)
3 Sets:
10-12 GHD Back Extensions
5-10/side Back Rack Drop Lunge to Knee Lift
10-15 Hanging Leg Raises (weight optional)
5-10 Weighted Push-ups

Power Snatch w/pause at knee: 3 x 2 @ 73, 3 x 1 @ 75% (of 1RM Power Snatch)

Snatch Balance + Tempo Overhead Squat (of 1RM Snatch Balance OR ~110% of Max Snatch)
2 (2 + 2) @ 83, 2 ( 1 + 1) @ 85%

Clean Pull + Power Clean: (3 (3 + 2) @ 85% (of 1RM Power Clean)

Power Clean EMOM:
5 x 1 @ 87%

Pause Front Squat (reduce by 10-15% as needed):
2 x 3 @ 83
2 x 2 @ 85
2 x 1 @ 87%