Daily Archives: 04/02/2018

Week in Review for Jan 28 to Feb 4, 2018

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday W Strict Press
Push Press		 EMOM
Tuesday GW Front Squat
Strict Toes to Bar		 EMOM
Wednesday – – –
Thursday G Weighted Pullups
Weighted Dips		 EMOM
Friday W Cleans EMOM
Saturday – – –
Sunday G Core Work
Pullups		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday MG Mountain Climbers
Dynamic Plank
Hip Extensions		 Task
Tuesday MW Double Unders
Front Squats
Power Cleans		 Task
Wednesday M Run Task
Thursday M Thrusters
Burpees		 Task
Friday GW TRX Planks
TRX Atomic Pushups
Dumbbell Deadlift
Dumbbell Shoulder Press		 Time
Saturday – – –
Sunday M Run Task

Core Work and Pullups then Run 5k

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3 rounds in Pushup position, rest 1 minute between rounds

  • 10 x Bird Dogs (total)
  • 10 x Shoulder Taps (total)
  • 10 x Dynamics Planks (up-down is one rep)
  • 10 x Plank Rotations (total)
  • 50 x Mountain Climbers (total)

Then every 3 minutes for 6 minutes (2 rounds)

  • Max Effort Unbroken Strict Pullups

Then run 5k

Results: Pullups 11 – 7.