W1- TEST
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?
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Warm Up
3 rounds not for time:
10 Below Knee Hang Power Snatch, 45#
50 Double Unders
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A. Front Squat + Split Jerk, build to tough complex in 12 min
- 245 still not making progress. I wondering if more time with the bar on my shoulders would help. I feel like the longer it stays on there it just wears me down. i just don't feel comfortable with it. I can grab a bar and go snatch or clean and dive under it no problem any day any time. I don't feel like that with the jerk.
B. Clean, 1RM
- 300, did that for a double 2 weeks ago, go figure
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9-7-5 - 3:45 PR, unbroken the whole way.
Muscle Ups
Front Squats, 225#
unbroken the whole way. i for it on video. Some of my lockouts were borderline but still good. need to do a better job of stringing my kip together when i get tired
Double Bottoms Up KB 90/90 Carry- 3 x 50’
35#
35#
+
Lying over bench DB Over Head Pull Overs- 3 x 10-15 reps, rest as needed
50x15, 55x12, 55x12
50x15, 55x12, 55x12
Saturday- LP + IWT + Aerobic
Assault Bike- 60 sec Max Effort- record Cals, avg Wattage
- 26 PR
- 26 PR
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For time: 10:42 (7:16 mile)
Run 1 mile (record mile time)
30 Snatches, 135#
+
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. 1 Pressing Snatch Balance + 3 Snatch Balance, 1 complex/min for 8 min
B. Power Snatch, tough single
+
For time; 17:58
20 Muscle Ups - 2:20 - 9,7,5
40 HSPU’s - 5:55 - 10,10,10, 4, 4, 2
60 Toes to Bar - 11:22 - 10, 10, 10, 5, 5, 4, 4, 3, 3, 2, 2, 1
80 Burpees to 6” target
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3 rounds not for time: COMPLETE
5 KB Arm Bar/arm 53#
5 Inverted to Hang on Rings w/ false grip as controlled as possible
10 Banded Face Pulls
Tuesday- Aerobic Warm Up + LE Intervals IWT
10 min Aerobic General Warm Up
10-15 min Specific movement warm up
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Row 500m for time: 1:30.0 PR
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rest 10-20 min
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Air Bike 10 min Test- record Cals, Watts, avg HR, max HR
+
10 min Aerobic Cyclical Cool Down of choice
Wednesday- CP Squat/Press + MAP Low Vol Low %
A1. Back Squat- 4 x 1 reps, rest 60 sec **not 1RM
A2. Bench Press @ 20X1, 4 x 1 reps, rest 2 min **1RM if feeling good
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Open Workout
14 min AMRAP
60 Cal Row
50 Toes to Bar
40 Wall Ball, 20#
30 Power Cleans, 135#
20 Muscle Ups
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