Workouts for Week of April 22

"The strength of the team is each individual member. The strength of each member is the team."

Phil Jackson

Monday
WARM UP / SKILL DEVELOPMENT
Burgener Warm Up
3 Pos SN 3x1

WEIGHTLIFTING
SN 7x1 to a 1RM on a 2:00 INT
BKSQ 3x10 to a 10RM on a 3:00 INT

CONDITIONING
8x100m Sprint - OTM
Goal is negative splits.

ACCESSORY - 3 Rds:
12 Leg Curl
12 Leg Adduction
12 Leg Abduction
12 Leg Extension


Tuesday
WEIGHTLIFTING
CNJK 7x1 to a 1RM on a 2:00 INT
BN 3x10 to a 10RM on a 3:00 INT

CONDITIONING – 15min AMRAP:
15 WB
15 CTB Pull Ups
30 DU

ACCESSORY - 3 Rds:
MR Ring Rows
12 DB Flye
12 Tri Extensions


Wednesday
WEIGHTLIFTING
DL 3x10 to a 10RM on a 3:00 INT

CONDITIONING - NFT:
400m sled pull face away from sled – heel to toe
Take turns with 5 sleds and mix in GHD work
3x15 W GHD Sit Ups and Hip Extensions


Thursday DON’T FORGET Today is Timmy’s running clinic from 6-8pm. Be sure to register on Zen Planner to reserve your spot.
WARM UP/MOBILITY
Rowing Technique (sub pose run skill work if running) - 5 min
Muscle Up Scaling - 5 min

SKILL WORK - Every 1:30 for 8 Rds:
3 or more Muscle Ups

CONDITIONING
Row 4x1000m, 1:30 Rest
-or-
Run 4x800m
-or-
Swim 8x200m


Friday
WEIGHTLIFTING
PR 3x10 to a 10RM on a 3:00 INT
W Pull Ups 3x10 to a 10RM on a 3:00 INT

CONDITIONING
EMOTM for 8 minutes:
10 Burpees
(45-second interval for comp team and for those of you feeling squirrely)


Saturday
WEIGHTLIFTING
1 ¼ OHSQ 7x2 to a 2RM on a 2:00 INT
3 Stop CN 7x1 60-85% on a 2:00 INT
JK 7x1 to a 1RM on a 2:00 INT

ACCESSORY - 3 Rds:
MR Ring Dips
12 DB Shrug
12 Lat Pull Downs
10 Partner GH Raise

Our shield is not divided. It is united by teamwork. As iron sharpens iron, one person sharpens another. There is no ego in our training, we support and trust in each other to prepare our team for battle.

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