Week of 8-16-21

Monday is Press and a Muscular Burn workout.  Warmup is Press prep.  Press is Building sets of 3.  Workout Prep is Db Push Press review.  Workout is 20 sec on/10 sec off alternating between Db Push Press & Hollow Body Rock.  Extra Credit is Running. Goal: 400+ Reps/seconds. Tuesday is a Heavy Breathing workout and Accessory.  Warmup is Hinge prep.  Workout Prep is Clean progressions.  Workout is 20 minutes with a 3k Row buy-in & ascending reps of Hang Power Cleans & Burpees over Bar with remaining time.  Finisher is Lower Body accessory.  Extra Credit is Mobility. Goal: Round of 15+. Wednesday is Bulgarian Split Squats and a Breathe & Burn workout.  Warmup is Split Squat prep.  BSS are building sets of 8 with a 30 sec Suitcase Hold between sets.  Workout Prep is Doubleunder review.  Workout is 4 rounds of Front Squats, GHD Situps, & Doubleunders with a 2:00 rest after each round.  Extra Credit is ARMS. Thursday is a Breathe & Burn workout and Shoulder Accessory.  Warmup is General movement prep. Workout Prep is Movement review.  Workout is 12 minutes of Db Snatch, Box Jumps, & HR Pushups, rest 3:00, then repeat.  Finisher is Shoulder Accessory.  Extra Credit is Running. Goal: 7+ Total Rounds. Friday is a Breathe & Burn workout.  Warmup is Clean & Pull prep.  Workout Prep is Movement review.  Workout is 3 rounds of Squat Cleans, Pullups, & Running.  Extra Credit is Mobility. Goal: <35:00. Saturday is Db Floor Press and a Breathe & Burn workout.  Warmup is UB Push prep.   Db Floor Press is Accumulating sets of 8.    Workout Prep is Suitcase Deadlift review.  Workout is 4 rounds of Suitcase Deadlifts, Suitcase Carries, & Abmat Situps.  Extra Credit is Glute Accessory. Goal: <16:00.