W4

Thursday- Cl&J + Drop + FSQ/RC + SL/Pressing + Core

A. Squat Clean + 2 Jerks, build to tough complex in 15 min
- 260

B. Squat Clean & Jerk, 1/45 sec for 15 reps @ 80-90% of A **2 sec hold in catch of jerk
- 225, 10 min EMOM,

C1. Front Squat, 4 x 4 reps, rest 60 sec, 295, 295, 300, 300

C2. L-sit Rope Climb, 4 x 1, rest 2 min **L-sit from SEATED if possible, Complete, couldnt hold the L all the way up

D1. Front Rack Walking Lunges alternating, 3 x 5/leg, rest 60 sec - 185#

D2. Behind the Neck Press, 3 x 11, rest 60 sec **same weight as last week - 75#

D3. Hollow Rock, 3 x 35-45 sec, rest 60 sec - :45 each

WAS ON VACATION THROUGH MONDAY. DID A CLASS WOD WITH LOCAL GYM SATURDAY AND DID SOME HILL SPRINTS ON SUNDAY, MADE UP MONDAY, TUESDAY ON TUESDAY AND WEDNESDAY

Friday- BB Density + Gymnastics Density + Position Work

A. Power Snatch, 5/min for 10 min **2 @ 95, 4 @ 115, 4 @ 135#

B. Power Clean, 5min for 10 min **170#

+

21 min EMOM

1st- 1 Strict Muscle Ups + 4 Kipping Muscle Ups + 4 Ring Dips

2nd- 7-9 Strict HSPU’s

3rd- 40 Double Unders

+

9 min EMOM

1st- 30-40 sec Wall Facing HS Hold

2nd- 30 sec Bottom of Ring dip Hold **add weight if this is easy, keep rings in tight

3rd- 20-30 sec L-sit Hang

Saturday- Long Aerobic w/ Anaerobic bouts

60 min @ 70%

Row 500m

100’ Overhead Yoke Carry @ 205# total weight

3 x 30 Unbroken Double Unders

1 Snatch @ 200#

100’ Reverse Bear Crawl

2 Skin the Cat

10 GH Sit Ups @ 3030

2 Clean & Jerks, 245#

Sunday

rest

Monday- Snatch Int + Snatch Consistency + SL Balance + SL Endurance

A. Hang Snatch, build to max for day in 15 min

- 220, thats been my best snatch period this offseason, pumped about that one

B. Squat Snatch @ 75% of A, 30 reps for time **2 sec pause in catch position every rep w/ no foot movement in catch **yes, same as last week

- 10:41, failed 2 or 3, this was my first time doing it, got tricky.

+

3 rounds - 13:21, had to use 170#, the snatches just smoked my back and shoulders, 185 just wasn't happening

Run 400m

10 Thrusters, 170, 5-3-2-2 every time

5 Muscle Ups, unbroken

Tuesday- Vert Press/Pull + UB Gym Density + Threshold Row

A1. Standing Press, 4 x 4, rest 45 sec @ 145# **goal is to get 4+ every round

A2. Wtd Strict CTB Pull Up, 4 x 3, rest 2 min **note weight added

+

14 min EMOM

1st- 1 Legless Rope climb + 1 Rope Climb - Complete

2nd- AMRAP Unbroken HSPU’s - 8-8-8-6-5-4-5 - 44

+

3 sets

Row 3 min @ 1:50/500m- 1:50.1, 1:50.4, 1:49.7
Rest 1:30