Sunday-Tuesday 170827-29 – Beginner

Sunday 8/27 and Monday 8/28
Strength
Back Squat 6×3, increasing

Build off of weights used last week, compare to 8/20 and 8/21/17.

Core Conditioning
Tabata Push ups

Rest 1 Minute

Tabata Goblet Squat Hold at Parallel
(Advanced: Front Rack Hold with 2 Kettlebells)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Tuesday 8/29
Skill and Accessory
In 16 Minutes:
Find Max Height for 3 RM Box Jump.

Then lower the height, and perform 5×2 Box Jumps, rest 60 seconds between each set.

In 15 minutes, complete 3-4 sets of:
3-5 Strict Pull ups or 8-10 Strict Ring Rows
Rest 30 seconds
20-25 Russian Kettlebell Swings (heavy)
Rest 30 seconds
30 seconds/side Side Plank
Rest 30 seconds

Conditioning
7 minute ascending ladder of 2-4-6-8-10…etc reps:
Lateral Box Step Overs (24/20)
Plate Ground to Overhead (45/25)

Here’s what’s on tap for Thursday’s Beginner classes:

Thursday 8/31
Warm up/Technique
3-5 rounds with empty bar of:
Muscle Clean + Strict Press + Push Jerk + Clean Grip Overhead Squat (5+5+5+5)

Strength
Push Jerk 5×5, increasing

Conditioning
“Grimlock”
For time:
30 Shoulder to Overhead (115/73)
20/leg Front Rack Reverse Lunges (115/73)
30 Front Squats (115/73)
20/leg Front Rack Reverse Lunges (115/73)
30 Thrusters (115/73)

Note: Every minute on the minute, perform 3 lateral burpees over the bar. The workout starts with 3 burpees.