Hey Sharks! Great job with Pre-Testing last week! We had a lot of PR’s and more importantly we now have a weight to calculate percentages on for this training cycle.
It is important to stick with the programmed percentages even if it might feel “easy”. There is a purpose!
Monday
A1. 4 High Box Jumps, x4 sets
A2. 4 Back Squat @ 70%, x3 sets
*isometric pause during each jump *6sec eccentric loading on squat
Health:
Four rounds for time of:
6 Strict Chest-to-Bar Pull-Ups
12/8 Calories of Assault Bike
18 Kettlebell Swings
24 Anchored Sit-Ups
Fitness:
Four rounds for time of:
10 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (32/24 kg)
30 Anchored Sit-Ups
40 Double-Unders
Tuesday
Power Clean/Split Jerk
3/1 @ 70%
2/1 @ 75%
3x 1/1 @ 80%
Three sets of:
90 seconds of Shuttle Runs
30 seconds of Rest
90 seconds of Burpees
30 seconds of Rest
90 seconds of Assault Bike (for Calories)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings (keep torso rigid in a “hollow” position, palms driving through the rings) 30 seconds of Rest
Wednesday
A1. 8 Supine Medball Throws, x4 sets
A2. 4 Bench Press @ 70% *5sec eccentric loading on BP
Health For Max Reps/Calories:
3 Minutes of Rowing (Calories)
1 Minute of Rest
3 Minutes of Dumbbell Box Step-Overs
1 Minute of Rest
3 Minutes of Dumbbell Thrusters
Fitness For Max Reps:
3 Minutes of Assault Bike or Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 35/20 lbs)
Rest 60 seconds
3 Minutes of Thrusters (30/20)
Thursday
A1. 10/10 Captain Morgans, x4sets
A2. 8 Deadstop KB Rows, x4 sets
A3. 8/8 SL Pallof Press, x4 sets
Health
For time:
400 Meter Run
30 Alternating Single-Arm Dumbbell Snatches
30 Push-Ups
400 Meter Run
20 Alternating Single-Arm Dumbbell Snatches
20 Push-Ups
400 Meter Run
10 Alternating Single-Arm Dumbbell Snatches
10 Push-Ups
Fitness
For time:
400 Meter Run
15 Ground to Overhead (50/30)
30 Push-Ups
400 Meter Run
10 Ground to Overhead
20 Push-Ups
5 Ground to Overhead
10 Push-Ups
Friday
A1. 5 Medball Sky Throws, x4 sets
A2. 3 Deadlifts @60-70%, x3 Sets *5sec eccentric loading
Health
For time:
40 Wall Ball Shots
20 Plank to Pushups
30 Wall Ball Shots
15 Plank to Pushups
20 Wall Ball Shots
10 Plank to Pushups
10 Wall Ball Shots
5 Plank to Pushups
Fitness For time:
40 Wall Ball Shots (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups
Saturday – The workout is at 8AM due to the competition starting at 9:30.
Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 Lateral Box Jump or Step-Overs
15 Thrusters (barbell or dumbbell)
20 V-Ups
While one partner works through the round, the other holds DB’s or a plate overhead
IMPORTANT DATES
-Jan 20th – Polar Bear Competition at the gym! (sign up at https://peak-strength-and-fitness.triib.com/events/the-polar-bear-meltdown )
-Schedule your next Coach for Life Check in!!!
