Monday
Strength
EVERY 1:30 x 7 SETS*
2 Power Cleans
+
1 Jerk
*Build up to a Moderate-Heavy weight.
(Score is Weight)
Workout
FOR TIME
2:00 ON / 1:00 OFF
Min 1 - 12/10 Cal Machine
Min 2 - Max Clean and Jerks 85/60 or 60/42.5 with time remaining...
*Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.
(Score is Total Time)
Murph Prep
Conditioning
3 SETS*
800m Run
-Rest 2:00 b/t Sets-
*Similar idea to last week's runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.
Strength
FOR QUALITY*
50 Pull-Ups
100 Push-Ups***
150 Air Squats
*Partition any way to complete all 250 reps.
**Half the volume of what you will see for Murph. Two goals for today...first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.
***Option to complete Knee Push-Ups or Push-Up to a Box.
Tuesday
Strength
Bench Press
1x5 @65% 1x5 @75% 1x5 @85%
Workout
4 SETS
AMRAP x 3 MINUTES*
12 Up-Downs
10 Plate GTOH 20/15
8 Pull-Ups
-Rest :30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
Finisher
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 - Alt. V-Ups
MOVT 2 - Tuck Hold
*1 Set= MOVT 1 + MOVT 2.
Wednesday
0:00 - 15:00
Deadlift
5 @65%
5 @75%
5 @85%
15:00-17:00
Rest
17:00 - 35:00
27-21-18
Box Jumps 24/20
18-15-9
Handstand Push-Ups
9-6-3
Deadlifts 142.5/92.5 or 100/70
YGIG
P1 27 Box Jumps
P2 27 Box Jumps
P1 18 HSPU
P2 18 HSPU
(Score is Time)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press
Weightlifting Week 2
Back Squat 3x5 @75%
Snatch 10x1 @75%
RDLs 5x3
Thursday
Workout
ON A 12:00 RUNNING CLOCK...
90/72 Cal Row
40 Hand Release Push-Ups
24 Pull Ups
Max Toes to Bar in Time Remaining...
-Rest 2:00-
ON A 6:00 RUNNING CLOCK...
45/36 Cal Row
20 Hand Release Push-Ups
12 Pull Ups
Max Toes to Bar in Time Remaining...
(Score is Total Toes to Bar Reps)
Hero
For time:
Thrusters 10
15 Bar-facing burpees
Thrusters, 20
25 Bar-facing burpees
Thrusters, 30
35 Bar-facing burpees
Friday
Strength
Back Squat 1x5 @65% 1x5 @75% 1x5 @85%
Workout
AMRAP x 16 MINUTES
50 Air Squats
400m Run
25 Burpees To Target*
200m Run
*Target is 6 inches above standing reach.
(Score is Rounds + Reps)
Murph Prep
Conditioning & Strength
800m Run
Into...
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into...
800m Run
*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle "Half Murph." This is meant to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than earlier this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.
Saturday
Endurance
Bar Muscle Up Practice
Workout
Snake Eyes
11 ROUNDS FOR TIME
3 Bar Muscle-Ups
6 DBL DB Alt. Front Rack Reverse Lunges 22.5/15 or 15/10
9 KB Swings 32/24 or 24/16
36 Double Unders
(Score is Time)
BMU Option 1: Jumping BMU (3 Reps)
BMU Option 2: Up-Down Chest to Bar Pull-Ups (4 Reps)
Partner Workout
Bar Muscle Up Practice
IN TEAMS OF 2...
28 ROUNDS FOR TIME*
2 Bar Muscle-Ups
4 DBL DB Alt. Front Rack Reverse Lunges 22.5/15 or 15/10
6 KB Swings 32/24 or 24/16
24 Double Unders
*P1 starts a round and P2 begins their round once P1 begins their Double Unders. Once done with Double Unders P1 rests until P2 begins their Double Unders. Complete rounds in this fashion until 28 total rounds are completed.
(Score is Time)
BMU Option 1: (3 Reps) Jumping BMU
BMU Option 2: (4 Reps) Up-Down Chest to Bar Pull-Up
Sunday
Weightlifting Week 2
Front Squat- Build to a daily 2rm
Clean & Jerk 8x1 @75%
Push Press 3x5
HIIT60
4 Rounds
1:30 Row/Bike/Ski*
15 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate)
20 Lateral Box Step-Overs (24/20)
15 Diamond Push-Ups
20 Jumping Lunges
1:30 Row/Bike/Ski*
-Rest 1:00 b/t Sets-
*Athletes can use the same machine or switch as they go.
Finisher
FOR TIME
50-40-30-20-10
Sit-Ups
10-20-30-40-50
DB Plank Taps
(Score is Time)