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