Strength/Skill Toes To Bar Tech Session- Working on the Kipping Swing, Hollow Body Position,Knees to wasit and TTB- E MOM 6- 6-10 TTB or chosen variation. Conditioning EMOM 15- Min 1- 8-10 Front Squat (50/30), Min 2- 8-10 STOH (50/30), Min 3- 30-50 Double Unders
Strength/Skill Back Squat- 10,8, 6, 6, 6- Build to a heavy 6 for the day Conditioning 2 Rounds For time- 50 Alternating BW Lunges, 40 Plate GTOH (20/15), 30 Pull Ups, 20 HSPU’s (Press Ups), 10 Toes to Bar (20min time cap)
Weigthtlifting Wednesday with Manu Week 3- This session will be programmed with either a Snatch or Clean and Jerk focus.
In this week’s knowledge series article, 605’s nutrition coach Milo Kirkpatrick discusses a few simple strategies you can implement today to change your nutritional habits for the long term Nutrition put simply is the intake of food. Nutrition is important as it provides our bodies with the energy, protein, fats, vitamins and minerals to live, Read more about 605 KNOWLEDGE SERIES- Nutrition: Where to Start??[…]
Strength/Skill A1)Bench Press- 10,10,8, 8, @21X1, – A2)Double DB Bent Over Row – 10,10,10,10 @31X1 and A3) 8-10 Rower Pike Ups or V Ups Conditioning 4 Rounds for time- 12 Deadlifts @80/50, 12 Box Jumps (24/20)
Strength/Skill DB Rear Foot Elevated Spit Squat- 6-8 Reps each leg, 5 sets@21X1- Superset with Barbell Glute Bridges- 6-8 reps, 5 sets@31X1 tempo Conditioning Partner Workout- AMRAP 20- Row- 500, 30 Down Ups, 30 KB Swings (24/16), 30 Wall Balls (Use and AB if you run out of Rowers 25cals)
Check out next week’s strength and skill moves everyone. This week we will be working on some more heavy squatting, some bench pressing and hit two longer workouts on Monday and Thursday. On Friday we take time to brush up on some Toes to Bar. Check out this old school video for some top hints Read more about STRENGTH AND SKILLS FOR NEXT WEEK[…]
Strength/Skill Barbell Push Press- 10, 8, 6, 5, 5, 5 Superset with: Barbell Good Mornings (Light)8-12 reps@31X1 tempo Conditioning AMRAP 10- 10 Wall Balls, 8 Box Over Jumps (24/20), 6 Ring Dips/Press Ups
Strength/Skills Double Under warm up/tech session Flight Simulator- 10-20-30-40-50-40-30-20-10 (Aim is to complete each section unbroken before moving on) Power Clean Tech Session- Power Clean Drills, Building into sets of 3 Power Cleans Conditioning EMOM 15- Min 1- 3-5 Power Cleans@70/50, Min 2- 6-10 Lateral Bar Burpees, Min 3- 6-10 Chest To Bar Pull Ups
Strength/Skills 605 Weightlifting Club- Week 2 Manu will program a session specific to you.