Ep. 103 - Week Breakdown

CFP Radio

Minute Marker: ////////////////////////////// Skill Metcon (No Measure) General Warm-up 3 Rounds 10 Hanging Hip touches 8 Kipping Swings 12 L-sit Flutter Kicks Skill L1: 3 Sets 5 Tucked Front Lever (slow controlled decent) 5 Hanging Knee Raise -Come down from pull-up bar for :30 Max L-hang L2: 3 Sets 7 Tucked Front Lever (slow controlled decent) 5 Toe to bars -Come down from pull-up bar for :30 Max L-hang L3: 3 Sets 10 Tucked Front Lever 10 Toes to bar -Come down from pull-up bar for :30 Max L-hang ////////////////////////////// Weightlifting Front Squat (85%x1 - 70%xME - Rest :60 - 70%xME) ////////////////////////////// Conditioning Metcon (Time) 30-20-10 Dumbbell Front Racked Lunges, 50/35-lb. Pair Burpee over Dumbbells 12 minute cap ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Skill Metcon (No Measure) General Warm-up 3 Rounds 10 Push-ups, :02 negative 10 Crab Kicks (5 each leg) :10 Handstand Hold For the skill today, partner up. One partner completes their set and then partner 2. L1: AMRAP10 ME Ring Lockout Hold Immediately into ME Handstand hold or Push-up hold (feet elevated) Rest :30 L2: AMRAP10 ME Ring L-sit Immediately into ME Handstand hold or Max distance HSW L3: AMRAP10 *ME Strict HSPU with ascending height Immediately into ME HSW ////////////////////////////// Weightlifting Strict Press (85%x1 - 70%xME - Rest :60 - 70%xME) ////////////////////////////// Conditioning Metcon (Time) 1000m Row 50 Push Press, 95/65-lb. 30 Pull-ups 30 Ring Dips Rx+ 20 Muscle-ups (bar or ring) in place of pull-ups and ring dips ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Metcon (Weight) EOMOM - 5 rounds 3 Power Snatches, climbing in weight - Rest and set-up banded stations - EMOM10 M1-M5: 3 Banded Snatch Grip deadlifts, double green M6-M8: 2 Banded Snatch Grip deadlifts, double green M9-M10: 1 Banded Snatch Grip deadlifts, double green - Head immediately into last EMOM - EMOM10 Power Snatch 1rm You get 10 attempts here to max out. If you miss a barbell, do not try to attempt to lift it again until the next minute. You should be thoroughly warmed by the time you get to the final EMOM, so start heavy. Should be looking at incremental plate additions ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Deadlift (Work up to a 1rm) ////////////////////////////// Conditioning Metcon (Time) For Time 50 Box Jumps (24/20 in) 50 deadlifts, 60% of todays 1rm 50 Kettlebell Swings (1/.75 pood) 50 Barbell Lunges, 30% of todays DL 1rm 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Bench Press (350 Method) ////////////////////////////// Conditioning Metcon (AMRAP - Reps) EMOM20 M1: ME Echo Bike Cals M2: ME Strict Chin-ups M3: ME Dumbbell Bench Press, 50/35-lb. M4: Rest ////////////////////////////// Accessory Work Metcon (No Measure) 3 Rounds 100 Banded Tricep Extensions 20 Dumbbell Hammer Curls 100' Gun Walk ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Shoots and Ladders (Time) Teams of 2 (30 Minute Cap) 50-40-30-20-10 Calorie MOC Power Cleans 50-40-30-20-10 Calorie MOC Power Snatch Clean Barbell 50 :135/95-lb. 40: 155/105-lb. 30: 185/125-lb. 20: 205/135-lb. 10: 225/155-lb. Snatch Barbell 50: 75/55-lb 40: 95/65-lb. 30: 135/95-lb. 20: 155/105-lb. 10:185/125-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) For Time 100 Box Jump Overs, 24/20 in 100 Calorie Row 100 Wall Ball Shots, 20/14-lb. 100 Calorie Row 100 Deadlifts, 135/95-lb. 100 Calorie Row 100 Box Jump Overs, 24/20 in 30 minute cap