CPM Week of Workouts: August 22-26
Quote for the week…
80% of success is SHOWING UP!
Monday: (Strength Day) – So you have mastered the power cleans, and you want to go heavier. What’s next? It’s time to get low using a squat clean. Part A: Squat Cleans, 7-sets to work on faster hip and elbow turnover. Part B: EMOTM of wall balls, HSPU and HEAVY Squat Cleans.
Tuesday: 10-Rounds, 3-minutes each consisting of rowing, burpees and ground to overhead with plate.
Wednesday: (Strength Day) Part A: Power Snatch – 5 sets working towards 3-rep max. In order to get that explosive power, think triple extension of hips, knees and ankles. Part B: Conditioning 5-rounds, 3-minutes each of power snatch, KB swings and T2B.
Thursday: We will start the day off with a 1-mile run. Weather should be beautiful 2.0 peeps, high of 73 degrees!⛅️ Part B: 20-min AMRAP of rope climb (fun substitute for 2.0), push press, barbell SDLHP and jumping lunges.
Friday: 200m Farmer Carry (plural) paired with push-ups, body builders, goblet squats and flutter kicks. Goal is to find a challenging weight. If you are not somewhat winded after performing a round of these walks, then you will need to increase the load you are carrying.
Here’s to another week of progress, see you at the gym!
The O-Board Says…
A: Squat Cleans
*every 90 seconds
B: EMOTM 20
3 HSPU (6 Hand Release Pushup)
1 HEAVY Squat Clean
posted: by Nicole