“The Whole Week…”

Posted: October 25, 2015 in Uncategorized

Danielley & I Might Be Really Busy This Week…

We Bought A House!!!

Mando Macias's photo.

Just Like Last Week… You Might Just Be Getting “The Meat & Potatoes”…

So… Just In Case I Lose Track Of Time…

Here’s The Whole Week…

Monday…

ALRIGHT… HERE WE GO!!!

Strength…

5 Front Squats Every Min On the Min X 3 Mins using 70% of your 1 Rep Max

MetCon…

As Many Rounds As Possible in 10 Mins:

(You Pick Weight…)

15 KB Flippiddy Do-Dahs

10 KB Sumo Deadlift High Pulls

5 Burpees

100 Meter Run…

Tuesday…

Strength…

Every Min On The Min X 15 Mins:

1 Snatch @ 70% of your 1 Rep Max

MetCon…

As Many Round As Possible in 10 Mins:

9 Hang Power Snatches (Rx’d: M-75lbs/F-55lbs…)

6 Box Jumps (Rx’d: M-24″/F-20″…)

3 Toes To Bar (Rx’d: M&F…)

Wednesday…

Strength… Rest Day!!!

MetCon…

For Time:

300 Meter Run

5 “Single & Controlled” Deadlifts (Using  70% of your 1 Rep Max…)

30 Double Unders (Rx’d: M&F… MOD: 90 Singles… Both With A 100 Meter Run Penalty…)

200 Meter Run

5 “Single & Controlled” Deadlifts

20 Double Unders (Rx’d: M&F… MOD: 60 Singles… Both With A 100 Meter Run Penalty…)

100 Meter Run

5 “Single & Controlled” Deadlifts

10 Double Unders (Rx’d: M&F… MOD: 30 Singles… Both With A 100 Meter Run Penalty…)

Time!!!

Thursday…

Strength…

15 Mins Of Clean & Jerk Practice For Saturday!!!

These Can Be Power Cleans… Cleans… Press… Push Press… Push Jerk… Split Jerk…

Basically… The Barbell Has To Go From “Ground To Shoulders To Shoulders To OverHead”…

MetCon…

For Reps of 21-15-9:

“Ground To Shoulders To Shoulders To Overhead”

Pull Ups

Friday… COSTUMES!!!

Strength… Rest Day!!!

MetCon…

400 Meter Run

40 Air Squats

300 Meter Run

30 Sit Ups

200 Meter Run

20 Push Ups

100 Meter Run

10 Pull Ups

50 Double Unders (Rx’d: M&F… MOD: 150 Singles…)

10 Pull Ups

100 Meter Run

20 Push Ups

200 Meter Run

30 Sit Ups

300 Meter Run

40 Air Squats

400 Meter Run… TIME!!!

Saturday…

“Grace”… Time To Be Determined…

Sunday…

Active Rest Day… Get Out & Do Something!!!

3…2…1…GO!!!

Mando

 

Comments
  1. Isa says:

    Congratulations on your new home!

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