Week of 6/14 Menu

Make sure to get these items in (not limited to just these of course, and not necessarily in this order):

• Handstand push-ups
• Any GPP
• Rope Practice
• Intervals (Running, and maybe some Tabata), but def this:
  
  • Run 200m
  • 10 Jumping Lunges
  • Repeat 6x; for time
• THIS -- 5 rounds:
  
  • 1 min Box Jumps, 24″
  • 1 min Sumo Deadlift High Pulls, 95lbs
  • 1 min Kettlebell (DB) Swings, 32kg (70lb)
    
  • 1 min rest
  • [Score is total reps.]
• Strength Day with Clean & Press and either Deadlifts or Squats
• Pull ups and Dips
• At least one or two good Core Circuits (with TGUs, plus focus on obliques and lower abs)
  
  • #1 session: "Core Training #7" from Ross:
    
    • TGUs x 5/side @ 50# (warm up to this weight - it's been a while)
    • Saxon Side Bends x 6/side (light)
    • V-ups x 10 + Knew Hugs x 10 + V-ups x 5 + Knee Hugs x 5
    • Repeat 3-5x. Finish with plank hold for time.
  • #2 session:
    
    • T-push ups x 6
      
    • FCTs x 10
      
    • Hanging or upright leg raises x 10
      
    • Wheel rollouts (4 standing or 12 kneeling)
      
    • Back xtensions or supermans (x 12-15)
      
• Hopefully try that CSI class at the Y
  

Checklist last week covered:

• Strength (only 1)
  
• GPP
  
• Core Session (only 1)
  
• Intervals (running)
• Some less-than-intense metcon training