Workouts

In the Gym August 2nd

Power Endurance

Warm up 10 min airdyne
Wall Squats 3 x 5
Shoulder Openers 3 x 8
Cuban Press 3 x 5
Goblet Squats 3 x 5

Then:
Warm up to weight on KB Jerk and KB Swing (see below)

Then, IWT:
3x KB Jerk 2 @ 40# + 2:00 Step ups 18” box + 2 min rest x 2 rounds
+
13 KB Swings @ 62lbs + 2:00 row (sub 1:55 pace) + 2 min rest x 2 rounds
+
15x Goblet Squat @ 55# + 2:00 Airdyne (40+ cal pace) + 2:00 rest x 2 rounds

Then:
10 – 1 HSPU ladder for time

Cool Down

Recovery walk later 30 min
DSC_0068 copy

In the Gym August 1st

Strength/Power

10:00 Warm Up Row/Ski/AD
3 x 5 of the following:
Wall squats
Squats
Squat Jumps
Tuck Jumps

Then:
2 x 10 Box Jump @24” box
2 x 5 Box Jump @28” box

Then:
5 x 5 Box Jump @30” box

Then:
Snatch+OHS+Hang Snatch @65#BB
One triplet (1/1/1) every 30 secs for 10 minutes

Then:
1 – 6 Team Box Jump Ladder @ 24” box, 2 rounds
1 – 6 @ 18” box, 2 rounds

Then: 
8 x 3 Accelerating Back Squats @70% 1RM (bar + chains to equal total weight)
Rest 1 min btwn sets

Cool Down 
10 min row/ski erg
foam roller

 

DSC_0080 copy