The Script: Workouts for the Week of 091018

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The Script: Monday 091018

The Warm Up: 

Redwing Run

And Then, 3x 

7 Hang DB Snatch (R)

7 Hang DB Snatch (L) 

7 Strict Pull Ups 

 

The Conditioning: 16:00

4:00 

2 Hang Power Snatch 

6 Lateral Bar Burpees 

2:00 REST 

4:00

2 Hang Power Snatch 

5 Lateral Bar Burpees

2:00 REST 

4:00 

2 Hang Power Snatch

4 Lateral Bar Burpees 

 

The Stamina: 15:00

800m Run

3:00 Break

800m Run

-If first run is not completed in less than 6:00, scale second run to Clio St. Run

 

 

The Extra Work: 

Burn

Every 2:00 x5

10/7 Cal Row + 10 Burpees Fast As Possible 

 

Build

3-5x

7-12 Bent Over Barbell Rows

6 Evil Wheels 

 

Pump

3-5x

7-12 Alt DB Curls (p/ arm)

10-20 Banded Tricep Press Downs

 

The Script: Tuesday (091118)

The Strength: 5 RM Thruster (from the rack) (no front rack rest once the first rep is initiated)

 

The Conditioning: 5 RFT  (15:00 co) 

20 Wall Balls

40 Double Unders

Taco Loop Run

Rest 1:00 

 

The Extra Work: 

Burn

5:00 EMOM

10/7 Cal Bike (jog remainder of the minute)

 

Build 

1x10 EB Strict Press

1x10 Super Light Weight Strict Press 

3x10 Barbell Strict Press 

1x ME at heaviest weight achieved in the 3 sets of 10. Once strict press fails, use push press. 

-Rest :90 between sets 

 

Pump

3-5x

DLBs (with an empty bar, 10 Upright Rows+10 Front Raises+10 Strict Press)

10-20 Strict Push Ups (steady, not fast. Feel the pump)

 

The Script: Wednesday (091218)

 

The Conditioning: 2 RFT 

400m Run

30 Pull Ups

400m Run

30 Box Jumps

 

The Extra Work: 

Burn

Every 2:00 x5

10/7 Cal Row + 10 Burpees Fast As Possible 

 

Build

3-5x

7-12 Bent Over Barbell Rows

6 Evil Wheels 

 

Pump

3-5x

7-12 Alt DB Curls (p/ arm)

10-20 Banded Tricep Press Downs 

 

 

The Script: Thursday

The Conditioning: 

24:00 AMRAP (Steady Eddie) 

7 Floor Press (155#/105#)

7-12 Ring Rows (Feet Elevated if Possible) 

28 Step Ups 

Taco Loop Jog 

 

 

The Script: Friday (091418)

The Strength: Clean & Jerk Heavy Ass Singles 

 

The Conditioning: 4 RFT  (10:00 co)

10 Hang Power Cleans (135#/95#)

25 Air Squats 

10 V-Ups

 

The Extra Work: 

Burn

Every :90

:30 ME Bike/:60 Rest  

 

Build

3-5x

10 Snatch Grip Deadlifts  (Slow & Controlled at super light weight)

ME Chin Ups 

-Rest :90 Between Sets 

 

Pump

3-5x 

:20 Banded Glute Ham Bridge

16 Jumping Lunges 

Rest :60

And Then, 

3x 10-20 Barbell Curls