Thursday-Saturday 171207-09 – Beginner

Thursday 12/7
Strength
Touch and Go Deadlifts 3×6-8, increasing

Compare to 11/26-11/27/17.

Note: We have been focusing on No-No-No DLs to practice a perfect starting position. With TnG, the focus is on maintaining your position as you lower the bar back to the floor. This added challenge must be practiced with a lighter load. Start with 50-60% of last week’s deadlift weights.

Conditioning
3 minute AMRAP:
15 Deadlifts (135/95)
15 Burpees over the Bar
AMRAP Row for Calories

Rest 3 Minutes

3 minute AMRAP:
12 Deadlifts (155/105)
12 Burpees over the Bar
AMRAP Row for Calories

Rest 3 Minutes

3 minute AMRAP:
9 Deadlifts (185/135)
9 Burpees over the Bar
AMRAP Row for Calories

All Levels Friday 12/8
“Front Loader”
In teams of 3, one partner working at a time:
9 minute AMRAP:
50 Shoulder to Overhead (95/65)
50 Shoulder to Overhead (115/85)
AMRAP Shoulder to Overhead (135/95)

Rest 3 minutes

9 minute AMRAP
50 Front Squats (95/65)
50 Front Squats (115/85)
AMRAP Front Squats (135/95)

Rest 3 minutes

9 minute AMRAP
50 Hang Power Cleans (95/65)
50 Hang Power Cleans (115/85)
AMRAP Hang Power Cleans (135/95)

Saturday 12/9
Strength
A1. Power Snatch + Overhead Squat 5x(2+2), increasing
A2. Strict Pull ups or Ring Rows 5×3-5

Conditioning
3 rounds for time of:
10 Power Snatches (75/55)
10/leg Medicine Ball Step ups (24/20” box, 20/14)

Here’s what’s on tap for Sunday and Monday’s Beginner classes:

Sunday 12/10 and Monday 12/11
Strength
Tempo Back Squat 5×3 (Tempo: 32X1)

Compare to 12/5/17.

Conditioning
3 rounds for times of:
8 Burpees
16 Ab-mat Sit ups (Rx+ V-ups)
8 Goblet Squats (24/16)
16 Walking Lunges
Rest 2 minutes