W7

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

A. Build to 3RM OHS from the ground

- 240

B. Build to 3RM Front Squat from the Ground

-275

+

****If you can test these w/ partner, just do that

5 Rope Climbs

25 Thrusters, 135#

Rest 10 min

30 Toes to Bar

20 Front Squats, 135#

Rest 3 min

30 Toes to Bar

20 Shoulder to OH, 135#

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

A. Push Press, build to 1RM

- 220

B.Strict HSPU, build to max deficit

- 14"

C. Strict HSPU @ 50% deficit from B, 1 x max reps

- 4 reps at 7"

+

3 sets - Completed

Row 500m

15 Bar-Facing Burpees

200m Run w/ 45# plate

Rest 3 min

Saturday- Barbell Cycling Skill + Mixed Aerobic Work

A. Hang Power Snatch, build to 5RM TnG fast **no holding the bar overhead or in the hips

B. Hang Power Snatch @ 115, 3 x 10 unbroken, rest as needed

+

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

Bike 30 Cals

12 Double KB Russian Swings, 53#/H

15 CTB Pull Ups

20 Box Jump Overs, 24”

Rest 3 min b/w sets

Sunday

rest

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

A. Squat Clean & Jerk, build to about 90% for a single

B. OHS or FSQ build to your 3 rep 

opener for the weekend

- 250 with the BK jerk 

C. Power Snatch, build to a tough double, not TnG

- 200, almost had 205 

+

4 sets **record time and reps for MU’s

AMRAP Unbroken Muscle Ups

10 Hang Power Snatch, 115#

20 Box Jump Overs, 24”

30 Cal Row

Rest 90 sec b/w sets

- 4:56, 5:31, 5:26, 5:18

Tuesday- Row/Bike Threshold + Tester

For time:

2 rounds for time: 6:51 

2 Rope Climbs

6 Thrusters, 135#

8 Toes to Bar

10 Front Squats, 135#

8 Toes to Bar

10 Shoulder to OH, 135#

Rest 2 min b/w rounds

+

Rest 5 min

Row 500m @ 90% PR pace - 1:38.8

Rest 2 min

Bike 3 min Max effort- 302/39

Rest 3 min

Run 400m for time: 1:22