CPM Week of Workouts: Aug 1 – 5

CPM Week of Workouts: Aug 1 – 5

Quote for the week…

The Strength Starts in Your Mind!

 

Monday: Part A:  EMOTM of Frankenstein Squats and Bar Hang. Think joint conditioning on these movements.  Part B for Time: A double’s sandwich filled with a few goodies like front squats and pull-ups.

Tuesday: (Strength Day) Part A: Hang Cleans, 5-sets working up to 1-rep max.  This requires movement from the wrist, elbow, shoulder, ankle, knee, and hip joints, making it a total body exercise. Followed by a conditioning 15-min AMRAP of hang cleans, KB swings, wall balls and running.

Wednesday:   Y’all know what day it is!!!!!?? HUMP DAY , and even better….SQUAT DAY! Part A: Back Squats, 6 sets, starting at 10-reps working down to 5. This is a great way to build a solid foundation of technique when squatting. Part B: Conditioning with squats, running and rowing.

Thursday: “LADDER UP” 18-min AMRAP of the 3 P’s with a BJ: Pull-up, push-up, power clean and Box Jumps. How far can you get?  Step stool, Ceiling or Roof?!?

Friday: – Another fun Chipper for Time: movements consisting of running, goblet squat, knees to elbows, slam balls, push-press, strict v-ups, DB thrusters (not clusters) and sit-ups:-) Great way to end the week!

When in doubt, squat it out…see you at the gym! 

The O-Board Says…

A. EMOTM 8 minutes
Odd – 10 Frankenstein Squats
Even – 45-sec bar hang

B: For Time:
100 Double Unders
30-pull-ups
30-front squats
30-pull-ups
100 Double Unders

Posted by Nicole