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 for individual times:
10 Toes to Bar
5 Muscle Ups
50 Double Unders
rest 2 min b/w sets
+
A. Jerk Recovery @ 105%, 4 x 2 reps, rest 90 sec
B. Tall Jerk, 3 x 3, rest 90 sec **moderate to light weight
C. Hang Clean + Split Jerk, build to tough single in 12 min
+
21-15-9 - 9:43
Power Snatch, 135#
Box Jumps, 30”
rest 4 min
6 min AMRAP - 5
12 Burpees
12 Pull Ups
12 Box Jumps, 24”
+
rest 2 min
+
Row 1000m @ 85% - 4:06
rest 2 min
Row 1000m @ 85% 0 4:03
Saturday- Baby girl got sick, didn't train
Threshold Mixed
10 min Aerobic warm up
+
For time @ 90%
Row 60 Cals
50 Thrusters, 75#
40 CTB Pull Ups
rest 4 min
For time @ 90%
Row 60 Cals
40 Power Snatch, 75#
20 Muscle Ups
rest 10 min
7 min AMRAP
30 Double Unders
15 Burpees to 6” target
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?
+
7 rounds for time: 9:03
4 Front Squats, 225#
3 Deficit Strict HSPU’s, 5”
+
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 reps @ 97%
30 sec Power Clean to OH, 115# - 10,10
30 sec Box Jumps, 24” - 12,14
30 sec KB Swings, 70# - 14,15
30 sec Burpees - 6,8
60 sec Row - 14,16
rest 10 min
x 2
+
10 min Aerobic Cyclical Cool Down of choice
Wednesday- CP Squat/Press Int + Tester + Z2-3 Row
A1. Back Squat- 3 x 3 reps, rest 60 sec **not 3RM - 365
A2. Kneeling BB Press @ 20X2, 3 x 5 reps, rest 2 min - 125
+
8 min AMRAP - 5+16
8 Thrusters, 115#
8 CTB Pull Ups
8 Lateral Burpees over Bar
rest 2 min
Row 10 min Z2→ Z3 off feel
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