14. Februar 2025
Feb.
14
2 ROUNDS
12 Toes Touch Jumping Jacks
10 Alt. Lunges
10 Ring Rows
8 Air Squats w/ :01 Pause at Bottom
Into…
1-2 ROUNDS (TIME PERMITTING)
12 Alt. Elbow Punches
10 Barbell Front Squats
8 Barbell Strict Press
6 Thrusters
FOR TIME
3-6-9-12-15-21-27
Thrusters (95/65)
Chest to Bars
(Score is Time)
KG BB: (42.5/30)
FOR TIME
3-6-9-12-15-21-27
Thrusters (65/45)
Pull-Ups
(Score is Time)
KG BB: (20/15)
1:00/1:00 Barbell Quad Smash
3-5 PVC Floor/Bench Pec Stretch w/:05 Hold*
*Lie on a bench or the floor. Place hands in the Deadlift grip (or wider) on the PVC. Staying braced, take PVC slowly behind head to stretch the pec muscles. DO NOT use a barbell.
(No Measure)
NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
10-10-10-10)
*Start heavier than last week and try to end heavier.
(Score is Weight)
-Rest as Needed b/t Part 1 & Part 2-
15-20 Supinated Band Pull-Aparts
15-20 Banded Upright Rows
15-20 SLOW Banded Dante Rows
-Rest As Needed b/t Sets-
(No Measure)
*Keep weight Light-Moderate across all sets. This is a Deload Week.
(Score is Weight)
Week 6 of 7
Strength | Tempo Cycle