Monday January 28th, 2019

MON- AM

MOVEMENT:

"Cindy Matrix"
50ft wide lunges
50ft wide feet and hands bear crawl
50 AirSquats wide

50ft narrow lunges
50ft narrow feet and hands bear crawl
50 AirSquats narrow

50ft lunge (regular foot position)
50ft Bear Crawl
50 AirSquats
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Progressive Fatigued Movement:

21 min Max Effort Row.

At 6:00
21, SDHP 32/24kg
21 Push-ups

At 12:00
15 Sumo Deadlifts, 70/60kg
15 Strict Ring Dips

At 18:00
9 Deadlifts, 110/80kg
9 Strict HSPU

At 21:00
Go home, eat, rest and be ready for our PM strength session.
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MON-PM

German Volume Training:

10 Sets
10 backsquats, 55% + 5kg
10 Banded KB Swings, 24/16kg (Russian)
Rest 1:00 between sets

This is a mass building session.
If you fail a set, then the squat session ends there.
if you didn't complete all 10 sets in previous weeks then repeat weight.
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Power Snatch:

Every 20 seconds, x 5 Minutes
1 Power Snatch, 65%
Rest 2:00
Every 20 seconds, x 5 Minutes
1 Power Snatch, 70%
Rest 2:00
Every 20 seconds, x 5 Minutes
1 Power Snatch, >70%
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Gymnastics (pull):


5x 1 C2R pull up + 1 kip swing + 1 MU turnover + 1 MU

EMOM ascending ladder:
1 C2R Pull Up
2 Strict MU
1 Muscle Up

add 1 MU each minute until failure.
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WORK (Power Endurance):

1.5k Row for time:
Rest 1:00
40 Hang Snacth, 50/35kg
Rest 1:00
20 Chest to Bar Pull Ups

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