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
3 rounds not for time:
10 Below Knee Hang Muscle Snatch, 65#
50 Double Unders
+
A. Jerk Recovery @ 100-105%, 4 x 2 reps, rest 90 sec
- 275-285
B. Front Squat + Split Jerk, build to tough complex in 12 min
- 235
+
5 rounds for time:
5 Clean & Jerk, 225#
12 Toes to Bar
5 Muscle Ups
+
rest 2 min
+
Row 1000m @ 85%
rest 2 min
Row 1000m @ 85%
Saturday- Threshold Mixed
10 min Aerobic warm up
+
For time @ 90% - 10:25
Row 60 Cals
50 KB Swings, 70#
40 CTB Pull Ups
30 Shoulder to OH, 135#
rest 4 min
For time @ 90% - 11:24
Row 60 Cals
50 Wall Ball, 20#
40 Box Jump Overs, 24”
10 Muscle Ups
rest 10 min
7 min AMRAP - 3+20
30 Double Unders
15 Power Snatch, 75#
Sunday-
off
Monday- OH Prep + FSq/Press Chains + Mixed Aerobic
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?
+
20 min EMOM - COMPLETED
1st- 3 Front Squats @ 70% AFAP
2nd- 3 Incline Bench Press @ 55% + Chains
+
20 min EMOM - COMPLETED
1st- 10 Toes to Bar + Bike @ Z1 remaining time
2nd- 12 Wall Ball + Bike
3rd- 8 Burpees + Bike
4th- 12 Russian KBS 70# + Bike
Tuesday- Aerobic Warm Up + LE Intervals IWT
10 min Aerobic General Warm Up
10-15 min Specific movement warm up
+
Row 20 sec MAX EFFORT, rest 2 min x 4
+
For time @ 97% - 3:30
9 Power Cleans, 135#
12 Bar-Facing Burpees
15 Thrusters, 135#
12 Bar-Facing Burpees
9 Power Cleans, 135#
rest 10 min
9 Power Cleans, 135# - 3:28
12 Bar-Facing Burpees
15 Thrusters, 135#
12 Bar-Facing Burpees
9 Power Cleans
+
10 min Aerobic Cyclical Cool Down of choice
Wednesday- CP Squat/Press Int + Tester + Z2-3 Row
A1. Back Squat- 4 x 2 reps, rest 60 sec **not 3RM
A2. Kneeling BB Press @ 20X2, 4 x 5 reps, rest 2 min
+
Open Workout - 11 Reps at 165, 6 Rep PR. not sure how to feel about it. I've don't that workout twice before and got 5 reps both times. This was the first time I went through it with out my low back being absolutely destroyed. So thats a plus. I was winded going in the 165 but my back felt great and I power snatched all of them.
17 min AMRAP
40 Burpees to 6”
30 Snatches, 75#
30 Burpees
30 Snatches, 135#
20 Burpees
30 Snatches, 165#
10 Burpees
AMRAP Snatches, 210#
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