11-04-18

11-04-18

  • 10th Apr 2018
  • Kevin Tran

MONDAY

A. Single Leg KB RDL @ 4111 – 6 reps/leg x 4

B. Back Squats @ 41X1 – 4 x 4

C. 10 min AMRAP
10 cal row or ski
10 wall balls
10m HS walk // or around the world box progression

D. Burner Finisher
100 plyo lunges for time // walking lunges

 

 

TUESDAY

A. SHOULDER STABILITY
Single arm KB bottoms up press 5 plus a bottoms up carry up and back x 3/side

B. UNILATERAL WORK
EMOM x 12
#1 – Single Arm OH DB Walking Lunge 6 reps/arm (12 total)
#2 – Single Arm Ring Row 6 reps/arm

C. AMRAP 8 minutes
3–6–9-12 etc…
DB Thrusters @ 22.5kg/15kg
Burpees

 

 

WEDNESDAY

A. 3 Strict HSPU + 5-10 Kipping HSPU, rest 90sec-2min x 4
Scaling Options:
Abmat HSPU
Pike Push Up 5-10 reps
KB Z-Press 8-10 reps

B. For Time (20 min cap)

COMP
800m row buy in
Then
15–12–9
Bar MU
Burpee Box Jumps @ 24”/20”
50 DU between each round
Then
800m row buy out

RX
800m row buy in
Then
21–15–9
C2B // Pull Ups
Burpee Box Jumps @ 24”/20”
50 DU between each round
Then
800m row buy out

FITNESS
600m row buy in
Then
21–15–9
Jumping Pull Ups // Toe Assisted Pull Ups
Burpee Step Ups @ 24”/20”
100 Skips between each round
Then
600m row buy out

 

 

THURSDAY
CUONG’S LAST COACHING DAY

40 min AMRAP Partner Chipper YGIG
100 Burpee Pull Ups
60 Squat Cleans @ 80/50kg
50 cal bike
60 T2B // T2KB
50 cal row
100 ball slams
50 cal ski

 

 

FRIDAY

A. EMOM x 6

COMP
3 TnG Power Snatch @ 70/45kg

RX
3 TnG Power Snatch @ 60/40kg

Fitness
5 Hang Power Snatch @ weight of choice, technique focus

B. For Time
21–18-15-9
DB DL @ 22.5/15kg
DB Hang Power Cleans @ 22.5kg/15kg
Push Ups