CPM Workouts; August 17th – 21st

CPM Workouts; August 17th – 21st

Quote for this Week…

“Start where you are. Use what you have. Do what you can.”  ~ Arthur Ashe

 

Monday: Back to the barbell! Here a past workout we’ve done (3/31/14) involving Deadlifts, Hang Cleans and Toe to Bar. The Challenge is to keep the back aligned and strong on the DL, use the hips to jump and arms to keep the bar close and work your grip and hip/abs on the T2B. This will ROCK your Monday.

Tuesday: Part A will involve a pair of KB’s or DB’s for Front Squats and Pull-ups. The Goal is to challenge yourself on the load of the Front Squats and work more strength on the Pullups; find a thinner band/try strict/add wt if able. #getStronger. Part B is a partner sprint. Very simple very effective 200m sprints. One partner sprints; Other partner rests. AMRAP the 200m btw the partners.

Wednesday: Kettlebell Swings and bodyweight strength training. One arm KB swings combined with L-Sit holds for abs and core control; Bar Hang for grip and shoulder strength.

Thursday: Clean and Jerks to start off. We will test how much weight we can get from the ground to overhead in two movements. For the conditioning we have 12 min to run a mile and Clean and Jerk with the remaining time for reps. A Beat Dat Clock edition!

Friday: Partner running Sprints on Tuesday. Rowing Partner Sprints on Friday. We will AMRAP 20 min of 500m Row Sprints. One partner goes other partner rests.

Cheers to Living Better Than Last Week!

The O-Board Says…

A. 6 Sets – 90 Seconds Each
3 Deadlifts + 2 Hang Cleans

B. 5 Rounds; 3 Minutes Each
3 Deadlift
6 Hang Cleans
9 Toe to Bar
Rest 1 Minute Between Rounds

Post by Chris; @cmoknows