Workout of the Day 03-06-17
Workout of the Day 03-06-17
Strength:
2-2-2-2-2
Hang Power Snatch
Conditioning
20 Minutes, Every Minute on the Minute
1. Max Slam Ball
2. Max Cal Bike
3. Max Devils Press
4. Rest
Please Post Results to TRIIB.
Barbell 03-06-17
Barbell 03-06-17
Tuesday
Deadlift: 85% x 3
90% x 2
95% x 2
80% 3 x5
Thursday
Back Squat 4 x 4 85%
Deadlift 4 x 6 73%
Day Three
High Volume Upper Body
Superset: Bench Press and Bent Over Row
10 x 10 Each, 50% 1RM Bench
Rest 60-90 Seconds Between Sets
Strength and Skill Week of 3/6/17
Skill:
Day 1
10 x 10 Second handstand hold
20 Tuck-up to handstand holds
30 Deficit hand release push-ups
40 Superman pulses
Day 2
5 x20 Second frogstand or crow holds
Accumulate 2min handstand hold (n2w)
2 x 30 handstand shifts b2w (back to wall)
4 min tabata hollow rocks
Day 3
5 rounds for quality
Accumulate 1 min handstand (least support possible)
10 Strict barbell presses @ 65% bodyweight
10 Hollow to superman rocks
Max distance hollow body slides (use sliders from rear cubbies under feet)
Note: The next 4 weeks will be handstand development. Identify your level of proficiency and execute the drills along this continuum: 2 feet on a box, 1 foot on box (1 leg extended), back to wall (b2w), nose to wall (n2w), freestanding.
Strength:
See day 3 of barbell and Olympic lifting
Olympic Weightlifting 03-06-17
Olympic Weightlifting 03-06-17
Tuesday
Snatch Lift Off + Snatch Pull + Snatch
Power Clean and Jerk
Sunday
Max Hang Snatch
Max Hang Clean
Day Three
Power Snatch
Clean Pull + Clean + Squat + Jerk
Rock Your Body 03-06-17
Rock Your Body 03-06-17
Team Stays Together
Stations With a Pacer
Double Unders
Box Jumps
Hurdles
Bike Sprints
Slam Balls