Hope everyone had a very patriotic July 4th weekend!
This week we will be testing our 1 rep max in four lifts; the front squat, snatch, shoulder press and something we haven’t done in awhile, the Turkish get up.
- Monday starts off with building to heavy front squat then tune into the “Hunger Games”. In this workout we have kettlebell swing, V-ups and box jumps all wrapped up in a descending rep scheme to set the tone for the week.
- Tuesday we are testing your strength in the snatch. Later in the hour don’t “Catch Fire” as you work through 5 sets of calories on the air bike, bar muscle-ups finishing with max wall balls to top off each set.
- Wednesday begins with “Mockingjay”, a 10 to 1 rep scheme of burpee dumbbell deadlifts and double unders. Then finishes with a mini-pump leg day consisting of barbell Romanian deadlifts, hamstring ring curls and seated dumbbell calf raises.
- Thursday our test for the day is building to a heavy shoulder press. Afterwards we take a journey called “Panem”. Grab your partner for this rowling adventure. Yes, I said rowling… in this team of 2 workout there is rowling with an over or under penalty of bench press reps. This could get interesting!
- Friday, get ready for some heavy Turkish get ups. Then we will prepare for “The Ballad of Songbirds & Snakes” with overhead squats and toes to bar.
- Saturday, “May the odds be ever in your favor”. Look to team up with 2 other people for rope climbs, handstand push-ups, running and handstand walks. Then there is a laundry list of things to do for our mini-pump glutes and core which are too much to list here.
“Happy Hunger Games! And may the odds be ever in your favor.”
.png)
