W4-

Thursday- Snatch Int + Snatch Consistency + Squat Endurance Single Leg + Shoulder Stability

Snatch Prep-

2-3 sets, 45-65#

3 Snatch RDL

3 Snatch High Pull

3 Hang Muscle Snatch

3 OHS @ 25X1

3 High Hang Power Snatch + OHS

3 Hang Squat Snatch

+

A. Snatch, build to a tough single for the day

- 225, really didn't have it today.

B. Squat Snatch, 30 reps @ 75% **if you stumble or move your feet in the catch, its a no rep **record time but it’s more about perfect reps

- 7:58 @ 170

C. Front Rack Step Ups, build to 10RM each leg **w/ barbell

-95 each leg

+

**if you can wait an hour or more before metcon, that would be ideal

3 rounds for time: 12:33

10 Power Snatch, 155#

20 Front Walking Lunges, 155#

30 GH Sit Ups

Friday- HS Density + UB Hypertrophy Vol + IWT Row/Bike

A. Strict HSPU’s- 5 Unbroken/45 sec for 10 sets

- Complete, barely get the last set unbroken

B1. Tall Kneeling Landmine Press @ 20X2, 4 x 8-10, rest 45 sec b/w arms

B2. L-sit Rope Climb, 4 x 2 reps, rest 45 sec

+

5 rounds for time:

12 Deadlifts, 155#

9 Hang Power Cleans, 155#

6 Shoulder to Overhead, 155#

+

C. Standing Barbell Overhead Tricep Extensions, 3 x 15, rest 90 sec

Saturday- Squat Int + Chain Squats + Long Mixed Intervals

Off

Sunday-

Off

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

A1. Strict HSPU’s, 4 x 15 reps, rest as needed

A2. Pistols, 4 x 15/leg, rest as needed

+

10 Burpees AFAP/min for 5 min

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets

Run 400m @ high consistent effort

Rest 2 min

+

8 sets

20 sec Double Unders

10 sec rest

+

Wall-Facing HS Hold, 3 x 60 sec unbroken, rest as needed

W3-

Thursday- Snatch Int + Snatch Consistency + Squat Endurance Single Leg + Shoulder Stability

Snatch Prep-

2-3 sets, 45-65#

3 Snatch RDL

3 Snatch High Pull

3 Hang Muscle Snatch

3 OHS @ 25X1

3 High Hang Power Snatch + OHS

3 Hang Squat Snatch

+

A. Low Hang (below knee) Snatch, build to a tough single for the day

-220

B. Squat Snatch, 1/45 sec for 15 reps @ 75-90%

-185

C. Double KB Front Rack Step Ups, 3 x 10/leg, rest 60 sec b/w legs

-35's

D. Front Rack Reverse Lunge, 4 x 8/leg, rest 60 sec b/w legs

-115

+

3 rounds - Complete

Row 250m

2 Skin the Cat

50’ heavy Overhead Yoke Carry

Friday- HS Density + UB Hypertrophy Vol + IWT Row/Bike

A. Strict HSPU’s- 5 Unbroken/50 sec for 10 sets

- Complete

B1. Half Kneeling Landmine Press @ 20X2, 3 x 8-10, rest 45 sec b/w arms

35# on the bar

B2. L-sit Rope Climb, 3 x 2 reps, rest 45 sec

- Complete

+

3 sets, 2:53, 2:51, 2:47

12 Shoulder to Overhead, 155#

Bike 30 Cals @ 6 min TT pace -20-40W

Rest 2 min b/w sets

+

(3-5 min rest)

3 sets, 2:19, 2:19, 2:19

12 Deadlifts, 225#

Row 500m @ 2k + 3 sec pace

Rest 2 min b/w sets

+

C. Standing Barbell Overhead Tricep Extensions, 3 x 15, rest 90 sec **doesn’t have to be barbell, but try it.  Need to make sure that trap cramp was just something last week, that shouldn’t happen.

- 45#

Saturday- Squat Int + Chain Squats + Long Mixed Intervals

A. Back Squat @ 13X1, build to tough single for the day

-365

B. Front Squats w/ Chains, 3/min for 10 min @ 60% + Chains

+

5 sets - 3 min @ moderate effort, rest/walk 30 sec, 1 min @ hard effort, rest/walk 30 sec

Run 400m

15 CTB (3 x 5 on moderate)

25 Wallball, 20#

15 Box Jumps, 30”

25 Double Unders

15 Burpees

***Move through the above work for the 3 min/30 sec/1 min/30 sec intervals **every time you break, pick back up where you left off.  Try to have a distinct difference in pacing for the moderate effort and the hard efforts.

Sunday-

Off

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

2-3 sets, 45-65#

3 Clean Pulls

3 Muscle Clean + Press

3 Power Clean + Push Press

3 Front Squats @ 25X1

3 Hang Squat Clean + Split Jerk

+

A. Bear Complex (Power Clean, Front Squat, Jerk, Back Squat, Jerk), tough complex for the day

- 255

+

12 min EMOM -Complete

1st- 12 DB Push Press @ 55#/H

2nd- 4 steps Double KB Front Rack Walking Lunges + 6 Front Squats, 53#/H

+

3 sets, mix and match order every time, rest 2 min b/w sets - 3:30, 3:34, 3:28

50 Double Unders

20 Alt DB Snatch, 70#

7 Muscle Ups

15 GH Sit Ups

5 Box Jumps, 40”

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets, Complete

Row 500m @ 1:54/500m

Rest 2 min

+

Rest 5-7 min - Complete

15 min EMOM

1st- 12 Power Snatch, 75#

2nd- 10-12 Kipping HSPU’s

3rd- 7 Toes to Bar + 25 Double Unders

+

Wall-Facing HS Hold, 3 x 60 sec unbroken, rest as n - Complete

W2-

Thursday- Snatch Int + Snatch Consistency + Squat Endurance Single Leg + Shoulder Stability

Snatch Prep-

2-3 sets, 45-65#

3 Snatch RDL

3 Snatch High Pull

3 Hang Muscle Snatch

3 OHS @ 25X1

3 High Hang Power Snatch + OHS

3 Hang Squat Snatch

+

A. Hang (mid thigh) Snatch, build to a tough single for the day
- 200, feel good about that one because I suck from that position

B. Squat Snatch, 1/45 sec for 15 reps @ 75-90%
- 165, 15/15 finally

C. Double KB Front Rack Step Ups, 3 x 12/leg, rest 60 sec b/w legs **make sure not pushing off back leg and don’t put back leg on the box until fully extended.
- 25's, was defiantly pushing off back foot last week

D. Front Rack Reverse Lunge, 3 x 10/leg, rest 60 sec b/w legs
- 105

+

3 rounds, COMPLETE

Row 250m

2 Skin the Cat

2 TGU/arm, 53#

Friday- HS Density + UB Hypertrophy Vol + IWT Row/Bike

A. Strict HSPU’s- 5 Unbroken/min for 10 min
- complete

B1. Half Kneeling Landmine Press @ 20X2, 3 x 8-10, rest 45 sec b/w arms
- 30# on the bar

B2. L-sit Strict Pull-Up @ 20X1, 3 x 8-10, rest 45 sec
- 10 every set

+

3 sets, 2:50, 2:49, 2:48

10 Shoulder to Overhead, 155#

Bike 30 Cals @ 6 min TT pace -20-40W

Rest 2 min b/w sets

+

(3-5 min rest)

3 sets, 2:20, 2:22, 2:21, 2:18

12 Power Clean, 155#

Row 500m @ 2k + 5 sec pace

Rest 2 min b/w sets

+

C. Standing Barbell Overhead Tricep Extensions, 3 x 15, rest 90 sec
- Had to do DB's left trap felt a little jacked from the HSPU and with the bar it was cramping every time i tried a set. Does it have to be barbell or can I do DB's?

Saturday- Squat Int + Chain Squats + Long Mixed Intervals

A. Back Squat @ 13X1, build to tough double for the day
- 315, Misread the tempo last week

B. Front Squats w/ Chains, 3/min for 10 min @ 55% + Chains
195 +40# Chains

+

5 sets - 3 min @ moderate effort, rest/walk 30 sec, 1 min @ hard effort, rest/walk 30 sec

Run 400m

12 CTB

12 Thrusters, 95#

12 Ring Dips

12 Deadlifts, 155#

12 Toes to Bar

***Move through the above work for the 3 min/30 sec/1 min/30 sec intervals **every time you break, pick back up where you left off.  Try to have a distinct difference in pacing for the moderate effort and the hard efforts.

Sunday-

Off

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

2-3 sets, 45-65#

3 Clean Pulls

3 Muscle Clean + Press

3 Power Clean + Push Press

3 Front Squats @ 25X1

3 Hang Squat Clean + Split Jerk

+

A. Power Clean + Front Squat + Power Jerk + Behind neck Split Jerk, tough complex for the day
- 255# much better than last week

+

12 min EMOM - COMPLETE

1st- 10 DB Push Press @ 55#/H

2nd- 6 steps Double KB Front Rack Walking Lunges + 4 Front Squats, 53#/H

+

3 sets, mix and match order every time, rest 2 min b/w sets

50 Double Unders

25 Wallball, 20#

7 Muscle Ups

12 GH Sit-Ups
- 2:18, 2:23, 2:25

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets

Row 500m @ 1:56/500m

Rest 2 min COMPLETE

+

Rest 5-7 min

15 min EMOM - COMPLETE

1st- 10 Power Snatch, 75#

2nd- 8-10 Kipping HSPU’s

3rd- 5 Toes to Bar + 25 Double Unders

+

Single Arm DB Overhead Carry, 3 x 100’ each arm, rest as needed
-70#

W1-

Thursday- Snatch Int + Snatch Consistency + Squat Endurance Single Leg + Shoulder Stability

Snatch Prep-

2-3 sets, 45-65#

3 Snatch RDL

3 Snatch High Pull

3 Hang Muscle Snatch

3 OHS @ 25X1

3 High Hang Power Snatch + OHS

3 Hang Squat Snatch

+

A. High Hang Snatch, build to a tough single for the day

- 205

B. Squat Snatch, 1/45 sec for 15 reps @ 75-90%

-165

C. Double KB Front Rack Step Ups, 3 x 12/leg, rest 60 sec b/w legs

-35/hand

D. Front Rack Reverse Lunge, 3 x 12/leg, rest 60 sec b/w legs

- 95

E. Turkish Get Up, EMOM- 1/arm for 10 min, 35-53#

-53's

Friday- HS Density + UB Hypertrophy Vol + IWT Row/Bike

A. Strict HSPU’s- 4 Unbroken/min for 10 min

- Complete, fine until last 2 minutes, got hard at that point

B1. Half Kneeling Landmine Press @ 20X2, 3 x 8-10, rest 45 sec b/w arms

- 25# on the bar

B2. L-sit Strict Pull-Up @ 20X1, 3 x 6-8, rest 45 sec

- 8,8,8

+

3 sets - 2:25, 2:24, 2:22

8 Shoulder to Overhead, 155#

Bike 30 Cals @ 6 min TT pace -20-40W

Rest 2 min b/w sets

+

(3-5 min rest)

3 sets - all around 2:00 I think, forgot to write these down. but felt good. grip was getting me a little bit

10 Power Clean, 155#

Row 500m @ 2k + 5 sec pace

Rest 2 min b/w sets

+

C. Standing Barbell Overhead Tricep Extensions, 3 x 15, rest 90 sec-

- 65#

Saturday- Squat Int + Chain Squats + Long Mixed Intervals

A. Back Squat @ 13X1, build to tough triple for the day

- 345, felt heavy, it was early and had a hard time getting loose

B. Front Squats w/ Chains, 3/min for 10 min @ 50% + Chains

- 175# + 40# of chains

+

5 sets - 3 min @ moderate effort, rest/walk 30 sec, 1 min @ hard effort, rest/walk 30 sec

Run 400m

15 CTB Pull-Ups

25 Wallball, 20#

15 Ring Dips

25 Box Jumps, 24” step down

15 Burpees

***Move through the above work for the 3 min/30 sec/1 min/30 sec intervals **every time you break, pick back up where you left off.  Try to have a distinct difference in pacing for the moderate effort and the hard efforts.

- Got 3 Rounds + the run and 8 Pull Ups, this was hard to keep up with. need to wear a watch next time. 
felt slow though. Hard pace felt moderate, moderate felt slow. Saturdays are early training days for me and its hard to get going sometimes.

Sunday-

Off

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

2-3 sets, 45-65#

3 Clean Pulls

3 Muscle Clean + Press

3 Power Clean + Push Press

3 Front Squats @ 25X1

3 Hang Squat Clean + Split Jerk

+

A. Power Clean + Front Squat + Power Jerk + Behind neck Split Jerk, tough complex for the day

- 240, disappointed with this. the power jerk just wasn't sticking till my last few attempts

+

12 min EMOM

1st- 10 DB Push Press @ tough weight - 50's

2nd- 10 Double KB Front Squat, 53#/H

+

3 sets, mix and match order every time, rest 2 min b/w sets - 2:05, 2:02, 1:57

50 Double Unders

20 Wallball, 20#

15 CTB Pull-Ups

10 GH Sit-Ups

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets, 1:58.1, 1:58.5, 1:57.6, 1:58.1, 1:57.9, 1;58.1, 1:58.2, 1:57.9, 1:58.7

Row 500m @ 2k + 10 sec, 1:58

Rest 2 min

+

Rest 5-7 min

15 min EMOM

1st- 10 Power Snatch, 75#

2nd- 8-10 Kipping HSPU’s - 10 each time

3rd- 5 Toes to Bar + 20 Double Unders

+

Single Arm DB Overhead Carry, 3 x 100’ each arm, rest as needed - 70#