Strength Workouts:
Week 8 of the Strength Program. This is the last week of this program. We will begin a new Strength Cycle next week.
If you aren’t already doing the Strength Work but want to then use this week to test your max loads. We will test the big ones this week. There may be some in the next program you haven’t tested in a while. If that happens then use the first day you see it come up to test your max on that day.
Skill Work Week #10
Body Weight / Gymnastics Goals
Push Up Work:
25 Renegade Row Push Ups, 25 Dive Bomber Push Ups, 25 Diamond Push Ups, 25 Banded Push Ups
Pull Up Work:
25 Wide Grip Pull Ups, 25 Neutral Grip, 25 Underhand Grip, 25 Ring Row Feet Elevated
Double Unders:
4 x the following full cycle being completed unbroken
10 Singles
10 Single/Single/Double
10 Single/Double
20 Doubles
10 Single/Double
10 Single/Single/Double
10 Singles
Core Work:
2:00 GHD Hold Level, 2:00 Back Extension Hold
Met Con Goals
20 x :15 Row / :30 Rest
1 Mile Time Trial
Fastest Time to 75 Calories Airdyne / Rest 5:00, Fastest Time to 50 Calories / Rest 3:00 / Fastest Time to 25 Calories
Weightlifting Goals
3 x Total Max Continuous Reps Weighted Pull Ups (DB Between the legs so you can drop it), Strict Pull Ups, Kipping Pull Ups
Sled Work:
4 x 50 m Backwards drag / 50 M Forwards Drag / 200 m Sprint / 50 m Forwards Drag / 50 M Backwards Drag
Start with 4 x 45lb plates for the first round. Rest as needed, Remove one plate and repeat etc…
5 x 2 Jerk Balance, 5 x 2 (1 Power Snatch/1 Squat Snatch/2 Overhead Squat)