7.25-8.1

By Coach Maya Workout Comments Off on 7.25-8.1

PROGRAMMING
What’s coming up?
MONDAY
Make 1-2 truly heavy attempts at a 10-Rep Deadlift making
smart jumps with the shorter 15:00 time frame to build. In the workout the
challenge is to load on an uncomfortably heavy weight that will allow for 3 out of 5
rounds to be unbroken.

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a 10-Rep Heavy Deadlift
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
200m Run
12 Burpee Over Bar
5 Deadlifts (Athlete Choice)*
*Weight should be heavy.
(Score is Time)

TUES
Use the Extended Warm-Up to gauge proper loading for the
barbell that allows athletes to go unbroken with the Lunges and Hold. With the
longer workout, the goal is to maintain a steady pace that allows for consistent
moving and limited rest.

EXTENDED WARM-UP
3 SETS
5 Kip Swings
+
3 Kipping Knees to Chest or Toes to
Something
+
3 Toes to Bar
*Between each Set complete 6 Front Rack
Lunges. Increase weight each set and
finish the final set at workout weight.
(No Measure)
WORKOUT
AMRAP x 16 MINUTES
16 Toes to Bar
8 Alt. Front Rack Lunge (115/75)|(75/55)
:30 Front Rack Hold
8 Alt. Front Rack Lunge
(Score is Rounds + Reps)
KG BB: (50/35)|(35/25)

WED
Fast and consistent today on the workout! Can you keep the
shoulder to overhead and box jump overs fast and unbroken?

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a 10-Rep Heavy Strict Press
(Score is Weight)
WORKOUT
3 SETS
12-9-6
Shoulder to Overhead (135/95)|(95/65)
Box Jump Overs (24/20)
-Rest 2:00 b/t Sets-
(Score is Each Set for Time)
KG BB: (60/42.5)|(42.5/30)
OPTIONAL FINISHER
EMOM x 6 MINUTES
:30 Plate Good Mornings* + :30 Plate Gun
Hold
*Plate can be held in either Bear Hug
position or placed on the back.
(No Measure)

THURS
Pick a strict pull movement that will allow for at least 5 reps
each set. For the workout establish a steady pace early and try to match rounds
each AMRAP to stay consistent throughout the workout!

STRENGTH
ON A 10:00 RUNNING CLOCK…
Complete 3 Sets of Max Rep Strict
Pull-Ups*
*Set ends on final rep or if athlete is
resting at the bottom for more than :02.
(Score is Total Reps)
WORKOUT
AMRAP x 7 MINUTES
10 Pull-Ups
10 Deficit Push-Ups*
20 Sit-Ups
-Rest 2:00-
AMRAP x 5 MINUTES
7 Pull-Ups
7 Deficit Push-Ups*
14 Sit-Ups
-Rest 2:00-
AMRAP x 3 MINUTES
5 Pull-Ups
5 Deficit Push-Ups*
10 Sit-Ups
*45/25lb Plate Deficit
(Score is Round + Reps)

FRI
Build to a heavy set of 10 on the Front Squats have 1-2 true
attempts at the heaviest weight. Use the rest period to recover for the next set
and push for more on the next set. During the workout push the pace and try to
remain unbroken on the Squat each round.

STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a 10-Rep Heavy Front Squat
(Score is Weight)
WORKOUT
FOR TIME
15-10-5*
Front Squats (95/65)|(65/45)
Back Squat
*After each round complete 75 Double
Unders. The workout ends with 75 DU.
(Score is Time)
KG BB: (42.5/30)|(30/20)

SAT
Snatch with intent today! Think of the strength piece as more of
a skill … the Snatch is our most complex barbell movement. Keep the weight
light and build every other minute to be able to fix any mechanical errors from
the minute before. Athletes should figure out and stick with an aggressive pace
in the workout … can the Bike stay consistent but challenging and the Snatches
broken up into two sets or less?!

STRENGTH
EMOM x 10 MINUTES*
1 High Hang Power Snatch
+
2 Hang Power Snatch
*Start very Light and work up to a Moderate
weight.
(Score is Weight)
WORKOUT
FOR TIME
50/40 Cal Bike
25/25 SA DB Snatches (50/35)|(35/20)
30 Up-Downs
40/30 Cal Bike
20/20 SA DB Snatches
20 Up-Downs
30/24 Cal Bike
15/15 SA DB Snatches
10 Up-Downs
(Score is Time)
KG DB: (22.5/15)|(15/10)

SUN
Bootcamp!

  • Share: