Week of 1-24-22

Monday is Bulgarian SS and a Power Output workout.  Warmup is Squat prep.  Bulgarian SS is 4 sets of 6 building.  Workout Prep is Build to initial Squat weight.   Workout is 4 quick sets of Back Squats & Airbike for weight & effort.  Extra Credit is Durability. Tuesday is ASSESS UB Pull and a Breathe & Burn workout.  Warmup is UB Pull prep.  UB Pull is ASSESS.  Workout Prep is CtB & American KbS review.   Workout is Ascending reps of American KbS & CtB Pullups into Descending reps of Russian KbS & Pullups.  Extra Credit is Durability. Goal: <10:00. Wednesday is a Breathe & Burn workout and Shoulder Prehab.  Warmup is Shoulder prep.  Workout Prep is Inversion practice.   Workout is 16 minutes of HS Walks, SA Db Push Press, Bodybuilders, & Toes to Bar.  Finisher is Shoulder Prehab.  Extra Credit is Rings. Goal: 5+ Rounds. Thursday is a Breathe & Burn workout and Core Accessory.  Warmup is Wallball prep.  Workout Prep is Wallball review & practice.   Workout is 150 Wallballs, rest until the 15 minute mark, then a 2k Row, each for time.  Finisher is Core Accessory.  Extra Credit is Mobility. Goal:  <10:00, <10:00. Friday is a Heavy Breathing workout.  Warmup is Weightlifting prep.  Workout Prep is Clean progressions.   Workout is Every 5 minutes for 5 rounds, Airbike, Hang Power Cleans & Doubleunders.   Extra Credit is Mobility. Goal: <15:00. Saturday is Assess Rings and a Breathe & Burn workout.  Warmup is Ring prep.  Rings are Assess.  Workout Prep is Box Jump review & practice.   Workout is 20 sec on/10 sec off alternating between Box Jumps & Ring Pushups for 10 rounds.  Extra Credit is Durability. Goal: 160+ Reps.