Friday- Press CP/Pull Vol + Oly Density + Tri’s/Core
A1. Arnold Press @ 30X3, 8-10 reps x 3, rest 30 sec : 25's x 12, 35's x 12, 35's x 12
A2. Strict CTB Pull Ups @ 30X1, AMRAP x 3, rest 2 min : 12, 9, 7
B. Power Snatch, build to 6RM TnG : 170
C. Power Snatch, 2 TnG/min x 6 min @ 6RM weight : COMPLETE
D1. Lying Tricep Extensions @ 30X1, 12-15 reps x 3, rest 30 sec : 65 x 12 every time
D2. Hollow Rock, 60 sec x 3, rest 30 sec : This was tough, had to to break this up, couldn't hold for the full minute, was very off and on.
Saturday- Long Aerobic
30 min @ low effort : 5 Rounds
Row 1000m
20 Air Squats
15 Push Ups
rest 10 min
30 min @ low effort : 4 Rounds + 600m
Run 800m
20 KB Swings, 35#
25’ HS Walk
Sunday- off
Monday- Oly Power + Jumping + Stage Squats + UB EMOM
A. Granny Toss, 1/min for 10 min, max hip extension *20-30# Ball
B. Power Snatch Cluster, 1.1.1 x 3 sets, 2 min : 135, 165, 185
C1. Power Clean Cluster, 1.1.1 x 3 sets, 20 sec : 225, 245, 255
C2. Max Distance Broad Jump Cluster, 1.1.1 x 3, rest 3 min : Almost 9' every time. About 8'8", or 8'9"
D. Back Squat @ 85%, 3 x 3, rest 2 min : 355
E. Back Squat @ 70%, 5-7 reps x 3, rest 2 min : 295 x 7, 7, 7
+
14 min EMOM
1st- 3-5 Wall Facing HSPU’s : 5, 4, 4, 3, 3, 3, 3
2nd- 3-5 False Grip Strict Ring Pull Ups : 5, 5, 5, 5, 5
***break into 2 sessions if possible, P1- A-C, P2- D-EMOM
Tuesday- Aerobic Intervals w/ Core
Run 400m @ 85% aerobic - 1:31, 1:29, 1:28, 1:21
20 sec L-Sit Hang from Bar - Complete
rest 2 min
x 4
+
Row 500m @ 85% aerobic - 1:49, 1:54, 1:49, 1:48, 1:48
30 sec FLR on Rings - Complete
rest 2 min
x 4
Wednesday- Squat Low Vol + UB Gym CP + Grinder
A. Front Squat @ 15X1, build to 3RM : 285
B1. Strict Deficit HSPU’s, 5 @ tough deficit x 5, rest 30 sec first 2 Rounds were at 6" then had to drop to 4"
B2. Tuck Lever Pull Ups @ 30X1, 5 x 5, rest 2 min, : Complete, hope i did it right , i youtubed it. Wasn't too bad
+
5 rounds for time: 8:21
50’ heavy grinding sled push *bodyweight or more on sled
3 strict Muscle Ups
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