Together We Will Endure
Glossary of Terms
- AMRAP = As Many Reps/Rounds As Possible |
- FT = For Time |
- SDHP = Sumo Deadlift High Pull |
- STOH = Shoulder To Overhead |
- DB = Dumbbell |
- WB = Wall Balls |
- UB = Unbroken |
- GTOH = Ground To Overhead |
- DU = Double Unders |
- TGU = Turkish Getups |
- EMOM = Every Minute On The Minute |
- EOMOM = Every Other Minute On The Minute |
- CTB = Chest To Bar |
- K2E = Knees To Elbows |
- T2B = Toes To Bar |
- OHS = Overhead Squat |
- ME = Max Effort |
- AFAP = As Fast As Possible |
- BURPEE OTB = Burpee Over The Bar
Friday Jun. 27
Strength
A:5:00 EMOM skill/warm up
x2 power snatch + 1 hang squat snatch
B: 6 sets
2 squat snatch*
Rest 1-2 minutes between sets.
*With eliminating the power clean, you should be able to increase through each set - ending heavier than you did last week.
Conditioning
3 rounds
x9 power snatch (115/85)
x18 pull ups
x27/24 C2 bike cals
*choose a weight that would allow you to do the 9 in about 2 sets
Thursday Jun. 26
Strength
"1 and 1/4 ("one and a quarter") Back Squats
5x3
We have dropped a rep from each set to try to increase weight slightly from last week. The goal with this squat variation is the learn how to recruit the stretch/shortening of the hamstrings to derive power in our squat.
Conditioning
StrongMan Medley
16:00 EMOM
1: 100' heavy farmers carry
2: 150' yoke carry
3: 200' sled pull/push
4: rest
Wednesday Jun. 25
Strength
PUSH/PULL
4 rounds
x4 bench press drop sets @ 80% of 3RM + drop set to failure (-2) @ 70%
rest :30
x15 BB upright rows
rest 2:00
Conditioning
20:00 AMRAP
x2 DBall GTOTs
x6 box jump overs
x18/15 row cals
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