Thursday 3.21.19

Buy in: Squat prep.

5,3,3,1,1,1, Back Squat.

“Diva”

Complete 5 rounds for time of

Run 400 meters

15 Back Squats (95/135)

20 minute cap

Mike AlleyComment
Wednesday 3.20.19

Buy in: Unloaded barbell clean progression. Mobilize. Progressively load your barbell to prepare for the workout.

Power Clean: 5,5,5,3,3,3,1,1,1

In 10 minutes complete as many rounds as possible of:

7 Power Clean and Jerks 53/95

30 Double Unders

Mike AlleyComment
Tuesday 3.19.19

Buy in: 10 reps Cat/Camel, Birddog, Side-lying bridge, Hip thrusts on bench, PVC good mornings. Do some spiderman lunges on the turf. Practice a few abbreviated rounds to calibrate your deadlift. Mobilize those parts of your body that make the dumbbell deadlift challenging.

In 20 minutes complete as many rounds as possible of:

40 meter farmers carry (kb)

10 KB deadlift

5 Dumbbell thrusters (2-arm)

5 strict chest to bar pullups

Mike AlleyComment
Monday 3.18.19

Buy in: Run 400 meters. Band shoulder warm-up. Progressively load your barbell to prepare for the workout. Practice rope climbing.

In 20 minutes complete as many rounds as possible of:

Run 200 meters

10 Reps Bench Press (55-60% of bodyweight for women, bodyweight for men)

1 Rope Climb

Mike AlleyComment
Friday 3.15.19

Buy in: PVC Shoulder Complex. Unloaded barbell snatch progression.

Complete 5 sets of 3 reps “touch and go” power snatches with progressively heavier weights.

Open Workout 19.4

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men: 95 lb.
Women: 65 lb.

Capping off a great week of pull-ups here at getBUILT! If unable to do bar muscle ups, substitute 10 pull ups and 10 dips each round.

Mike AlleyComment
Wednesday 3.13.19

Buy in: Run 400 meters. 30 reps PVC OHS, Toes to Bar, Push Ups, Dips, KB Swings. Mobilize.

In 20 minutes complete as many rounds as possible of:

Run 400 meters

3 Bar Muscle Ups (sub pull ups and dips)

13 OHS (45/75) If using an unloaded bar don’t let it bang on the ground.

Mike AlleyComment
Tuesday 3.12.19

Buy in: Unloaded barbell snatch progression. Mobilize. Progressively load your barbell to prepare for the workout.

Every minute on the minute for 30 minutes, complete 1 rep Snatch. Power or Squat.

Record total pounds lifted.

Squat snatches are scored as Rx plus. Unless you complete 30 squat snatches, don't click Rx plus.

Mike AlleyComment