022219

warm up: 6 minute bike + 4 min :10 fast/:50 recovery

mobilize

class warm up

A. 19.1

B. 15 minutes of weakness work

C. 3×20 back rack lunges+10 back squats

build up in weight.

022119

optional active recovery+weakness day

Every 10:00 x 40:00

2:00 bike+2:00 row+2:00 ski+run 400 m

15 minutes of weakness work… lower/medium intensity through your most difficult movement patterns.

Ex. 1: Lower back weakness; 4 sets of 25 deadlifts at 95 lbs w/controlled tempo. Banded side walks and hip ext  between sets

Ex. 2: Pressing weakness; 4 sets of moderate weight seated Arnold press with a pause half way up. Banded push-ups and Bent over row between sets.

022019

Warm up: bike for 10 minutes

mobilize

A. 3 position power clean to max then 4×1 at 80%

B. Push press+Push Jerk+Split Jerk to max

C. Class

D. Weakness

021919

warm up: 5 nose breathing rounds

50 dubs

20 squats

5 squats holding your breath

mobilize

A. 4 min emom/2 min rest/4 min emom

7 pull-ups

5 chest to bar

3 bar muscle ups

B. Weakness or 4 rounds

21 barbell rows 115/75

15 strict dumbell press

9 ghr

C. Class

 

021819

warm up:

15 burpees emom x 4 minutes

row 1k

mobilize

A. Unbroken Power Snatch

5-3-1

B. 15-10-5

Shoulder to ovhd 225/155

20 cal bike

C. Class

D. Weakness(midline priority if possible)