W1
Friday- Aer/OH warm up + Shoulder to OH + Clean + Oly/Gym EMOM Varied + OH Stability/Acces
Over Head Prep Routine-
Lacrosse ball on Pec 2 min/side
Lacrosse ball on lat and under armpit 2 min/side
Lying W-Y Extensions- 15 reps https://www.youtube.com/watch?
+
Warm Up
4 rounds not for time:
Run 400m
50’ HS Walk
+
A. Front Squat + Push Jerk + Split Jerk, build to tough complex in 12 min
- 235
B. Clean Cluster, 4 x 1.1.1, rest 15 sec w/ reps, 3 min b/w sets
- 225, 245, 265, 280
+
16 min EMOM -= COMPLETED
1st- 10 Steps OH Walking Lunges, 115#- jerk width grip
2nd- 4 Unbroken Muscle Ups
+
Turkish Get Ups- 3 x 3 tough reps/side, rest as needed
+
Lying DB Tricep Extensions- 3 x 15-20 reps, rest as needed
- 20's x 16 each time
Saturday- LP + IWT + Aerobic
Assault Bike- 15 sec MAX EFFORT, rest 2:45 x 5
+
2 sets @ high consistent effort
10 Thrusters, 165#
Run 800m
rest 3 min
+
2 sets @ high consistent effort
12 Alt DB Snatches, 70#
Row 1000m @ 30 min TT pace
rest 3 min
+
10 min Bike cool down @ Z1-Z2 off feel
Sunday-
off
Monday- OH Prep + Snatch CP + Snatch Battery + MU/HSPU capacity + Accessory
Over Head Prep Routine-
Lacrosse ball on Pec 2 min/side
Lacrosse ball on lat and under armpit 2 min/side
Lying W-Y Extensions- 15 reps https://www.youtube.com/watch?
+
A. 3 Snatch Push Press + Hang Snatch from Below Knee + Snatch, build to tough complex in 12 min
- 160
B. Power Snatch, 4 x 10 tough reps, rest 3 min
- 95, 115, 135, 145
+
10 min EMOM
1st- 3 Muscle Ups
2nd- 5 Strict Deficit HSPU’s **deficit as able- prefer unbroken over adding depth
- no deficit, 4, 5, 5, 3, 2
+
3 rounds not for time:
5 KB Arm Bar/arm 53# - had to use 35#
5 Inverted to Hang on Rings w/ false grip as controlled as possible
10 Banded Fase Pulls
Tuesday- Aerobic Warm Up + LE Intervals IWT
10 min Aerobic General Warm Up
10-15 min Specific movement warm up
+
3 sets @ 97% - 1:03, 1:02, 1:01
8 TnG Power Cleans @ 185#
Row 200m
rest 5 min b/w sets
+
3 sets @ 97% - 18, 15, 17
8 TnG Power Snatch @ 115#
Air Bike 60 sec
rest 5 min b/w sets
+
10 min Aerobic Cyclical Cool Down of choice
Wednesday- CP Squat/Press + MAP Low Vol Low %
A1. Back Squat w/ Chains- 4 x 5 reps, rest 60 sec - 275, 295, 300, 300
A2. Incline Bench Press @ 20X1, 4 x 5 reps, rest 2 min -135, 155, 175, 185
+
10 min @ 70-80% - 4 + row + 7
Row 250m
15 Wall Ball
7 CTB Pull Ups
rest 5 min
10 min @ 70-80% - 4
Run 200m
12 KB Swings, 70#
10 Kipping HSPU’s
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