314 Week of 10/14
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MondayTuesdayWednesdayThursdayFridaySaturday
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10/1410/1510/1610/1710/1810/19
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WarmupWarmupWarmupWarmupWarmupWarmup
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Spealler WarmupSpealler WarmupSpealler WarmupSpealler WarmupSpealler WarmupSpealler Warmup
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3 Rounds3 Rounds3 Rounds3 Rounds3 Rounds3 Rounds
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5-10 Pullups5-10 Pullups5-10 Pullups5-10 Pullups5-10 Pullups5-10 Pullups
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5-10 Pushups5-10 Pushups5-10 Pushups5-10 Pushups5-10 Pushups5-10 Pushups
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10 Hip Extensions on GHD10 Hip Extensions on GHD10 Hip Extensions on GHD10 Hip Extensions on GHD10 Hip Extensions on GHD10 Hip Extensions on GHD
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10 Situps10 Situps10 Situps10 Situps10 Situps10 Situps
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10 Air Squats10 Air Squats10 Air Squats10 Air Squats10 Air Squats10 Air Squats
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- Goal is to increase pullup and pushup form and capacity
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StrengthStrengthStrengthWorkout
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Back SquatPush PressOlympic LiftingHandstand Skill Work
Tempo Squats and Tempo Bench
Open Workout 20.1 or 20.2
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1 x 10 with empty bar5-5-3-3-1Power SnatchHeadstand HoldAlternate movementsOR
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1 x 5 @ 50%- Increase as able5-3-3-2-1-1- Work to hold for 20 seconds5x3
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1 x 5 @ 60%
- Focus on push press not push jerk
Power Clean Handstand Hold Against Wall53X0“Adderall”
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1 x 3 @ 70%5-3-4-3-1-1
- Work to hold hollow position for 20 seconds
- 5 Seconds Down0:00 – 10:00
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1 x 5 @ 72.5 - 75%Workout- Focus on catch positionSlow, Controlled HSPU Negative- 3 Second Pause1 Mile Run
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1 x 20 @ 72.5 - 75%20 Minute EMOM
- Work up to 5 controlled reps, kickup each time
- Up QuicklyMax Clean and Jerks (135/95)
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1. 15 PullupsPartner WorkoutStrict HSPU- No rest at top10:00 – 13:00 Rest
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Workout2. 15 Box Jumps 24/203 Rounds- Start with multiple mats, and decrease13:00 – 20:00
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30-20-103. 15/10 Cal Row200m Sled PushKipping HSPUWorkout800 Meter Run
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Hang Squat Clean 75/55 Adv: 95/654. 15 Strict HR Pushups
30 Stone to Shoulder 115/75
- Start with multiple mats, and decreaseHalf CindyMax Power Snatches (115/80)
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Burpee5. Rest40 Axle Bar Deadlift 160/11010 Minute AMRAP20:00 – 23:00 Rest
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KBS 53/35 Adv: 70/53Repeat for 4 Rounds50 Double UndersWorkout5 Pullups23:00 – 27:00
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400m Run Before and After Each Set
10-110 Pushups400 Meter Run
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- 4 Runs TotalCashoutFront Squat 135/85 Adv: 155/10515 Air SquatsMax Thrusters (95/65)
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3x10 Ring Ab Roll OutsRing Dip
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Devil's Press
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20 Situps After Each Round
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