Friday 12.15.2017

STRENGTH

Deadlift

Sport/Fitness:

10x2 EMOM @ 70-75% of 1RM deadlift

Life:

10x2 - choose load; moderately heavy

 

METCON

Sport:

AMRAP 10:00

5 power cleans 135/95
10 back rack lunges 135/95
15 ring dips

Fitness:

AMRAP 10:00

5 power cleans 115/75
10 back rack lunges 115/75
15 ring push ups

Life:

AMRAP 10:00

5 power cleans - choose load
10 back rack lunges - choose load
15 ring dips

 

Rey Bautista
Thursday 12.14.2017

STRONGMAN/ODD OBJECT

5 sets of:

100m single-arm farmer’s carry (50m out and back; switch arms at turnaround) - heaviest possible

-Superset with-

5 sandbag press + 1:00 overhead sandbag hold - heaviest possible


INTERVALS

Every 2:30 for 15:00

10 ball slams
10 lateral box jumps
10 V-ups

*Rest in remaining time.
 

MOBILITY

10:00 of coach-led mobility work (minimum 3 mobility pieces)

 

Rey Bautista
Wednesday 12.13.2017

MOVEMENT PREP
    
3 sets of:
    
8 tempo plate front squats (5 sec. down/ 3 sec. Pause /Explode up)

8 elevated split squats (8L/8R) - unloaded or very light

3 jumping squats - max height; do not pull knees up to chest

 

STRENGTH

Back squat

Sport:

2x5 @ 80%; 2x5 @ 85%

*2-3 bar muscle ups after each working set

Fitness:

2x5 @ 75%; 2x5 @ 80%

*2-3 jumping bar muscle ups after each working set

Life:

4x5 - same weight across all sets

*5-8 jumping CTB pull ups after each working set



METCON

Sport:

10-9-8-7-6-5-4-3-2-1

Heavy wall ball 30/20
CTB pull ups

Fitness

10-9-8-7-6-5-4-3-2-1

Wall ball 20/14
Pull ups

Life:

10-9-8-7-6-5-4-3-2-1

wall ball - choose load
Ring rows

 

 


 

 

Rey Bautista
Friday 12.8.2017

Movement Prep
 

3 sets of:

8 single-leg KB deadlift (8L/8R) - light; focusing on balance and control

5 squat-to-overhead med ball throw - max height

8 plate front raises at bottom of squat - light

 

Strength

Back squat

 

Sport:

2x5 @ 75%; 2x5 @ 80%

*2-3 bar muscle ups after each working set

 

Fitness:

2x5 @ 70%; 2x5 @ 75%

*2-3 jumping bar muscle ups after each working set

 

Life:

4x5 - same weight across all sets

*5-8 jumping CTB pull ups after each working set

 

Metcon

 

Sport:

On an 8:00 clock, ascending ladder of:

3-6-9-12-15…

Front squat 135/95

Ring dips

 

Fitness:

On an 8:00 clock, ascending ladder of:

3-6-9-12-15…

Front squat 115/75

Ring push ups

 

Life:

On an 8:00 clock, ascending ladder of:

3-6-9-12-15…

Goblet squat - choose load

Push ups

 

Rey Bautista