July 27, 2020

Monday, July 27th 2020

Warm-up
A. General
Every 90s x 3 sets@increasing intensity
-30sec Ski/Bike/Row/Run/Mountain climbers
-15sec/side T-spine squat rotation

B. Specific

In the gym
2 sets (progressing in weight)
-5 Thrusters
-3 Tempo Back squats @5s down
-3-5 Box jumps

At home
2 sets
-10 Alternating reverse lunges, weighted as needed
-5 Tempo loaded squats @5s down
-3-5 Broad Jumps

Weightlifting
Back Squat (3 rep heavy or Box Squat)
Controlled descent

If you can accommodate to box squats, perform as box squats @ slightly below 90%

Time allotted: 16 minutes

Modifications

Iso/Dynamic

E(2)MOM
3-6 Tempo Loaded Squat @3.2.X.1
In remaining time: AMRAP wall sit

Load options:
Barbell (submaximal %)
DB. KB
Object

Metcon
Metcon (3 Rounds for reps)
Every 6minutes for 18minutes

3 rounds
5 Power Clean @155/105lbs
5 Thrusters @155/105lbs
5 Bar Muscle-ups

(9 total rounds, 3scores of 3 rounds)

DEKA AT HOME
Modifications

Power Clean:
5-10 DB Cleans
5-10 Double KB swings
15-20 KB swings
15-20 Object Hip swings

Thrusters
5-10 DB Thrusters
5-10 KB Thrusters
5-10 Object Thrusters

Bar muscle ups:
5 Strict CTB
5-10 Body rows*
30s Reverse Plank Hold

*Rings, bar, table, chairs

Accessory
Metcon
3 sets
20 Hip Thrust
20 Bent over lateral raise
60 Seconds easy Bike

3 sets
20 Hip Thrust
20 Bent over object row
60 second recovery row