W3
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
15 Moder/light DB Push Press
+
A. 2 Front Squat + Split Jerk + Behind the Neck Jerk, build to tough complex in 12 min
- 235
B. Hang Clean + Clean, 5 sets, rest 15 sec w/ reps, 3 min b/w sets
- 275
+
16 min EMOM
1st- 10 Steps OH Walking Lunges, 155#- jerk width grip
2nd- 5 Unbroken Muscle Ups
- COMPLETED
+
Double KB OH Carry- 3 x 50’
- COMPLETED
+
Lying over bench DB Over Head Pull Overs- 3 x 10-15 reps, rest as needed
- COMPLETED
Saturday- LP + IWT + Aerobic
Assault Bike- 20 sec MAX EFFORT, rest 2:40 x 3
12,12,13
12,12,13
+
2 sets @ high consistent effort
10 TnG Squat Snatch, 125#
Run 800m
rest 3 min
4:34
4:40
+
2 sets @ high consistent effort
12 Front Squats, 185#
Row 1000m @ 30 min TT pace -4 sec
4:09
4:05
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 Pressing Snatch Balance + 3 Snatch Balance, build to tough complex in 10 min
- 65
B. Power Snatch, 5 x 4 tough reps, rest 2 min
145, 155, 165, 175, 185 (3/4)
+
10 min EMOM
1st- 5 Muscle Ups
2nd- 5 Strict Deficit HSPU’s
COMPLETED
+
6 x 8 DB Shoulder Press, rest 45 sec **must keep it unbroken for 8 reps
COMPLETED
+
3 rounds not for time:
5 KB Arm Bar/arm 53#
5 Inverted to Hang on Rings w/ false grip as controlled as possible
10 Banded Face Pulls
COMPLETED
Tuesday- Aerobic Warm Up + LE Intervals IWT
10 min Aerobic General Warm Up
10-15 min Specific movement warm up
+
3 sets @ 97%
10 TnG Hang Squat Cleans @ 155#
Row 200m
rest 5 min b/w sets
1:08, 1:07, 1:06
+
3 sets @ 97%
10 TnG Power Cleans @ 175#
Air Bike 60 sec
rest 5 min b/w sets
15, 13, 15
+
10 min Aerobic Cyclical Cool Down of choice
Wednesday- CP Squat/Press + MAP Low Vol Low %
A1. 1 & ¼ Back Squat- 4 x 3 reps, rest 60 sec
-315
A2. Incline Bench Press w/ Chains @ 20X1, 4 x 3 reps, rest 2 min
- 145 + 40# CHAINS
+
10 min @ 70-80% - 3 + COMPLEX
2 Bar Muscle Ups + 4 CTB Pull Ups + 6 Toes to Bar + 8 Pull Ups
20 Wall Ball, 20#
Run 200m
rest 5 min
10 min @ 70-80% - 2 + 35 Double Unders
200m Row
20 KB Swings, 53#
756 Double Unders
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