W5

Thursday- Cl&J Complex + Drop Sets repeatability + SL CP + OH Stability

A. Power Clean + Power Jerk + Split Jerk, tough complex in 12 min

- 255

B. Squat Clean & Jerk, 1/30 sec w/ 75-90% of A for 7 min

- 225

C. Front Rack Walking, 4 x 14 steps, rest 60 sec  **heavy as possible

- 290# on the yoke

D1. Jerk Grip Yoke Carries, 5 x 20m as heavy as possible, rest as needed

- 250#

D2. Single Arm Farmer’s Carry, 5 x 40m as heavy as possible, rest as needed

- 110# on the Handle

Friday- Triphasic Pressing + Push/Pull Density + Threshold Bike + Double Unders

A. Push Press @ 20X1, 4 x 3, rest 2 min

- 185, 200, 200, 200

B1. Kipping HSPU’s @ 10” Deficit, 6 x 5-8 reps, rest 60 sec

-8,8,6,7,6,6

B2. L-sit Rope Climbs from seated all the way back down to seated, 6 x 1, rest 60-90 sec

- complete

+

Fartlek Intervals (self paced intervals going faster and slower off feel)

Bike

2 min @ 105% MAS, rest 2 min x 6

- 315watts

+

5 x 50 Unbroken Double Unders for time: ***must be unbroken, if you trip on 38, that set starts over

- 7:13

Saturday- Barbell Cycling Skill + Mixed Aerobic Work

***Didn’t see you post anything here so I didn’t change it, if you did it last week, let me know and I’ll update

A. Power Snatch, 4 x 7 TnG, start @ 135# and build off feel but keep it smooth and consistent as far as cycle time for the 7, rest 2 min

- 135, 145, 150, 155

B. Squat Clean, 4 x 7 reps, start @ 155# and build off feel, same as above, rest 2 min

- 155, 170, 180, 185

+

3 sets @ high consistent effort, goal is same pace every round

Row 500m @ 2:00/500m

15 Power Snatch, 75#

15 Wallball, 20#

9 Toes to Bar

5 Muscle Ups

Rest 3 min b/w sets

- 4:12, 4:31, 4:38

Sunday

rest

Monday- Snatch w/ Stability + Snatch Consistency + Snatch Pulls + FSq/TripPress + EMOM

A. Hang Power Snatch + Squat Snatch, tough complex in 12 min **2 sec pause in bottom of each catch
- 185

B. Squat Snatch, 1/45 sec for 12 reps @ 80-95% of A

- 175

C. Halting Snatch Pull w/ chains, 3 x 3 @ 90% of 1RM bar weight, rest 2 min **pause 3 sec @ knee cap 
- 225+ 20# chains
then go into pull, use straps

D1. Front Squat @ 11X1, 4 x 3 reps, rest 60 sec
- 275, 285x 2, 285x 1, 275

D2. 6” Deficit HSPU, 4 x 2-4 strict , rest 90 sec
4,4,4,4

+

4 sets **record time and reps for MU’s
3:13 (9), 3:14 (8), 3:14 (8), 3:07 (7)

25 Cal Bike

AMRAP Unbroken Muscle Ups

55 Double Unders

Rest 90 sec b/w sets

Tuesday- Row/Bike Threshold + Tester

Row @ 2k pace -2-4 sec or Bike @ 6 min pace + 20-30W, mix off feel **do more biking than rowing

Bike 4 min @ 6 min TT pace - 20-30W - 331-345

Rest 2 min

Row 30 sec @ 2k pace -5 sec, rest 15 sec x 6 - 1:45

Rest 2 min

Run 4 min @ mile pace - 800m

Rest 2 min

Bike 30 sec @ 6 min TT pace + 20-30W, rest 15 sec x 6 - 288

Rest 2 min

Row 4 min @ 2k pace + 5 sec - 1:55

Rest 90 sec

For time: 7:53

21-15-9

Power Clean, 135#

Toes to Bar

HSPU’s