Week 3 Summer Shred! Now that we have had two weeks to practice the movements, the goal is to hit a HEAVY 10 Rep Max on our major lifts this week (power clean + push press, 1.25 bench, and power snatch). You'll notice slightly longer time domain + the building percentages are lower to save your maximum effort for the top set.
MONDAY 5.8.23
Strength: Power Clean + Push Press 10RM
15 Minutes to Complete
Complete 3 Sets of 10 UNBROKEN
40-55-70% of 1RM Push Press
After each set do 25 123 Up Downs
Push Pull Sweat EMOM 15
M1) 20 Alternating DB Overhead Press
M2) 20 Double DB Bulgarian Split Squats
M3) 20 Alternating Gorilla Row
M4) 12/9 Calorie Assault Bike
M5) Zombie Sit Ups (No Count)
Rx: Two 50/35 lb DBs
TUESDAY 5.9.23
Strength: 1.25 Bench Press - 10RM
14 Minutes to Complete
3 sets of 10 Reps UNBROKEN @ 50-60-70%
After each set complete 34 Runningman Sit-Ups
Teams of 2 AMRAP Relay 18
20 Ring/HR Push-Ups + 15 Toes to Bar
One Athlete Rows/Bikes while the other does 1 round. Switch. Repeat.
Score 1: Total Rounds as Team
Score 2: Total Calories
Compare to 4.12.23
WEDNESDAY 5.3.23
Weightlifting Skill: Clean Complex - 15 minutes
2 Power Cleans + 1 Hang Squat Clean
2x(2+1)@50% - 2x(2+1)60% - 2x(2+1)@70% - 1x(2+1)@75%
Heavy Clean by feel in remaining time
Base all % on 1RM Squat Clean
Teams of 2 - 15 minutes to complete
10 Rounds Relay Style
5 Power Cleans
10 Front Rack Forward Lunges
12 Chest to Bar Pull-Ups OR 15 Ring Rows
In remaining time max burpees over bar
Rx: 135/95 lbs
Score 1: finishing time
Score 2: total burpees over bar
THURSDAY 5.4.23
Active Recovery Day
7:30am & 6:30pm Classes
Open Gym 5:30pm
Skill: Wall Facing Shoulder Taps
Skill EMOM 8
M1) :30 Shoulder Taps (scale to push-up position)
M2) :40 AMRAP Double Unders
Active Recovery Intervals
Every 2:00 for 18:00
A) Row 30/24 Calories
B) Bike 20/16 Calories
C) 10 Sit Up Get Ups + AMRAP Russian Twists
FRIDAY 5.12.23
Barbell Cardio - Power Snatch 10RM
12 Minutes to complete
3 Sets of 10 UNBROKEN Touch n Go Reps
40-55-70%
Finish STRONG EMOM 16
M1) 20 Alternating DB Power Snatch
M2) 15 Reverse Grip DB Bench Press
M3) 12/9 Calorie Bike
M4) AMRAP Tuck Ups (no count)
SATURDAY 5.13.23
Murph Prep
At 0:00 Run 800m
Then AMRAP
10 Bar Pull-ups + 20 Hand Release Push-ups + 30 Air Squats
At 12:00 Terrible Stair Run
Then Resume AMRAP
10 Bar Pull-ups + 20 Hand Release Push-ups + 30 Air Squats
At 22:00 Run 800m