Week of 5/20 - 5/26

PROGRAMMING FOR WEEK OF 5/20/2108 - 5/26/2018

Vickery Memorial Day Murph: 10am Monday May 28

Memorial Weekend Schedule
Friday: Normal Class
Saturday: 10am Community Class
Sunday: Closed (No Open Gym)
Monday: No Classes: 10am Memorial Day Murph


MONDAY
Banded Backsquat @32x2
5,4,3,3,3
+
CGBP
7,5,3,3,3
+
14min
1 Mile Run
Amrap Push Up

CoolDown
Accumulate 1:30 in as few sets as possible and in any order of:
Side Plank L
Side Plank R
Hollow Rocks or Hollow Hold


TUESDAY
5 Heavy Sets (Touch n Go)
Power Snatch >2 Hang Power Snatch > Full Snatch
+
15 min to establish Max Height Box Jump*
*be careful

CoolDown
Bulletproof Shoulders, 15-20 reps of each movement:
Side plank reverse fly's
Y's
Scapula pushups
T's
W's
Cuff Isolation
Link
https://www.youtube.com/watch?v=ACAz6HFj1xE


WEDNESDAY
Front Squat 3x3
*14min
+
Press 3x3
*14min
+
10min
30sec Max Strict Pullups
30sec Max RKBS (70/53)

CoolDown
Box Pistols @3221: 6-8/leg x 4 sets
- Hang leg off the side of box
- Toes forward, ankle lifted
- Descend as far as possible WITHOUT letting knee or ankle drop
- Sit hips back just like a squat


THURSDAY
"Triple Two"
2 Mile Run
200 DU
2000m Row

35min Cap

Scale for DU is 200 Mountain Climbers

Cooldown Flow:
- Superman lunge L
- Down Dog
- Superman Lunge R
- Down Dog
- Pigeon L
- Down Dog
- Pigeon R
- Pike stretch
- Straddle L
- Straddle R
- Straddle Center


FRIDAY
A) 5x10/side Cossack Squat
B) 5x10/side Single Leg Hip Bridge
+
Build to 3 Rep Max Back Squat in 25min*
Between EVERY backsquat set perform 10 DB/KB Bent Over Rows
 

Memorial Weekend Schedule
Friday: Normal Class
Saturday: 10am Community Class
Sunday: Closed (No Open Gym)
Monday: No Classes: 10am Memorial Day Murph


SATURDAY
AMRAP in 20 minutes:
Teams of 3
30 Box Jumps
30 Wall Ball Shots
30 Ab mat situps
Every 5 minutes Teams do 7 Burpees together Starting at 0