Programming Preview: Week of 8/30
August 29, 2021
Tuesday, 8/31
August 30, 2021
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Rev Hand Spider Lunges
6 Alt T Push Ups
6 Pause Squats
Strength
Front Squat
Prep:1×10 w/bar, 3×5 working up
Every 2 Minutes for 16 Min (8 Rounds)
Rounds 1&2: 5 Reps
Rounds 3&4: 3 Reps
Rounds 5,6,7,8: 2 Reps (at same weight)
Met Con
Prep (5 minutes)
1×6 Kip Swings+3 DB Hang Squat Cleans
1×6 Kip Swings+6 Push Ups
1×6 Knees to Chest+3 DB Hang Squat Cleans
1×3-6 Toes to Bar
Work
As Far As Possible in 9 Minutes
3-6-9-12-15…
DB Hang Squat Cleans (40/25s, RX+ 50/35s)
Push Ups
Toes to Bar
