W4
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
20 Alt Shoulder Taps, wall facing, tight core
+
A. 2 Front Squat + Split Jerk, build to tough complex in 12 min
B. Clean Cluster, 5 x 1.1, rest 15 sec w/ reps, 3 min b/w sets
- 285, 300x1
+
3 rounds for time: 11:40, everything unbroken
10 OH Walking Lunges, 165#
Row 500m
7 Muscle Ups
+
Double Bottoms Up KB 90/90 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 2:20 x 3
+
2 sets @ same pace as last week
Run 800m (there was a parade going down our running route so i bike 3:00 instead
10 TnG Squat Snatch, 125#
rest 3 min
+
2 sets @ high consistent effort - 4:25, 4:20
Row 1000m @ 30 min TT pace -4 sec
12 Front Squats, 185#
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. 2 Pressing Snatch Balance + 2 Snatch Balance, 1 complex/min for 8 min
- 75
B. Power Snatch, 5 x 3 tough reps, rest 2 min
- 195
+
10 min EMOM
1st- 6 Muscle Ups
2nd- 6 Strict Deficit HSPU’s - 5 HSPU, but this was the first time I was able to compete it, shoulder felt great to day, still no deficit though
+
8 x 8 DB Shoulder Press, rest 45 sec **must keep it unbroken for 8 reps
35's
+
3 rounds not for time: COMPLETED
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
+
3 sets @ 97%
Row 250m - :44.0, :44.3, 44:6
rest 5 min b/w sets
+
3 sets @ 97%
Air Bike 60 sec - 20, 21, 21
rest 5 min b/w sets
+
10 min Aerobic Cyclical Cool Down of choice
Wednesday- CP Squat/Press + MAP Low Vol Low %
A1. 1 & ¼ Back Squat- 4 x 2 reps, rest 60 sec
A2. Incline Bench Press w/ Chains @ 20X1, 4 x 2 reps, rest 2 min
+
10 min @ 70-80% - 3 + 17 WB
3 Muscle Ups
6 CTB Pull Ups
9 Ring Dips
12 Toes to Bar
25 Wall Ball, 20#
Run 200m
rest 5 min
10 min @ 70-80% - 3
75 Double Unders
15 Dead Lifts, 135#
15 Box Jumps, 30” step down
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