W3 Off-season

Friday- Press CP/Pull Vol + Oly Density + Tri’s/Core

A1. Behind Neck Press @ 30X3, 8-12 reps x 3, rest 30 sec 

95 x 8, 95 x 8

A2. Wtd Strict CTB Pull Ups @ 30X1, 5-7 reps x 3, rest 2 min

25 x 7 , 25 x 6 , 25 x 6

B. Power Snatch, build to 6RM TnG

175 (5# heavier than week 1)

C. Power Snatch, 3 TnG/min x 6 min @ 6RM weight

D1. Lying Tricep Extensions @ 30X1, 12-15 reps x 3, rest 30 sec

80 x 15, 80 x 15, 80 x 15

D2. Hollow Rock, 45 sec unbroken x 5, rest 30-45 sec

:45, :30, :20-:10, :20-:10, :20 -:10

Saturday- Long Aerobic

30 min @ low effort

Row 2k Buy-In - 7:53

+

Run 400m

20 Alternating Step Ups, 24”

20 No Push Up Burpees

3 TGU/arm, 35#
- 3 Rounds + 200m

rest 10 min

30 min @ low effort

Row 2k Buy-In - 8:12

+

Run 400m

20 Alternating Step Ups, 24”

20 No Push Up Burpees

3 TGU/arm, 35#
- 3 Rounds

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 x 3 sets, 3 min **1st set @ 185#
-185, 195, 205 (f), tried it again and got 1 of the 2

C1. Power Clean Cluster, 1.1 x 3 sets, 20 sec **1st set @ 255#
-255, 265 1 of 2, 265 0 for 2, Was sick over the weekend, felt really tired, bar felt slow off the floor

C2. Max Distance Broad Jump Cluster, 1.1.1 x 3, rest 3 min

was consistently about 3-4 inches shorter than I have been, just a bad morning session overall

D. Back Squat @ 90%, 2 reps x 3, rest 2 min
380, these felt strong, slowed down a little but never in doubt

E. Back Squat @ 75%, 5-7 reps x 3, rest 2 min
315 x 7,  315 x 7,  315 x 7

+

14 min EMOM

1st- 3-5 Wall Facing HSPU’s - 5, 5, 5, 5, 4, 3, 3 

2nd- 1 Strict Muscle Up + 3-5 False Grip Pull Ups 1+5, 1+5, 1+5, 0+4, 0+4, 0+4, 0+3, 0+3

***break into 2 sessions if possible, P1- A-C, P2- D-EMOM

Tuesday- Aerobic Intervals w/ Core

Run 400m @ 85% aerobic - 1:22, 1:21, 1:24, 1:25

5 Toes to Bar

10-15 sec L-sit Hang 

rest 2 min

x 5

+

Row 500m @ 1:47/500m1:44, 1:46, 1:46, 1:47
20 sec Single Arm Plank/side

rest 2 min

x 5

Wednesday- Squat Low Vol + UB Gym CP + Grinder

A. Front Squat @ 11X1, build to 3RM
- 315, 320 x 2

B1. Strict Deficit HSPU’s, 5 @ tough deficit x 5, rest 30 sec
5 Unbroken every time @ 5" 

B2. Ice Cream Makers as slow as possible, 3-5 reps x 5, rest 2 min *try to keep body as tight and hollow as possible
5 every time. These were fun. Kept them tight and somewhat slow 

+

10 rounds for time: 24:04 , not sure but I'm gonna guess thats pretty slow. the bench press got very heavy. especially after the HSPU the bar came off the chest fast but the lock out was gone.

1 Power Clean @ 250# + 20’ Front Rack Walk

3 Bench Press @ 245#