Thursday- Snatch Int + Squat Speed/GHR + Sled Sprint + RH
3 rounds not for time:
3 CAR’s each arm w/ 5# plate
3 Wall Walks
10 Supinated Grip Deadlifts, 135#
+
A. Hang Power Snatch + Squat Snatch, build to tough complex
- 195
B. Back Squat w/ Bands @ 65% + Bands, 2/min for 7 minutes
-245
C. Sled Sprint Heavy, 12 sec MAX EFFORT, rest 1:48 x 6
Sled + 90# on grass, didn't like that either
D1. Front Rack Walking Lunge, 3 x 24 steps, rest 60 sec
- 135
D2. Reverse Hyper, 3 x 20 reps, rest as needed
- 4 Reds
Friday
A. Incline Bench Press @ 20X2, build to 3RM
-215
B. DB Press, 4 x 12 reps, rest 60 sec **start conservative, low rest will fatigue quick
40's, 12-12-12-8/4
+
5 sets - 4:08, 3:47, 3:34, 3:25, 3:08, paced a little too much first 2 rounds. just remembered what happened last week, when i almost died.
4 Muscle Ups
4 Ring Dips
6 CTB
6 Pull-Ups
25 Double Unders
30 Cal Bike
Rest 3 min b/w sets
**each round should be faster than the previous
Saturday
A1. Front Squat @ 40X1, 4 x 4 reps, rest 60 sec
- 275
- 275
A2. Wtd Strict Pull-Up @ 20X2, 4 x 4 reps, rest 90 sec
- 63
- 63
+
1 set Max Power Clean to OH, 95# in 25 sec
1 set Max GH Sit Ups in 25 sec
1 set Max Burpees in 20 sec
1 set Max Shuttle Run in gym in 20 sec
+
10 min EMOM
50% of your PC2OH # + 50% of your GH Sit Ups #
+
Rest 2-3 min
10 min EMOM
50% of your Burpee # + 50% of your distance run #
+
Run 1 mile @ moderate effort
Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP
Warm Up
3 sets not for time:
50’ Jerk Grip Yoke Carry heavy
3 Inverted to Hang as Slow As possible on rings **focus on keep hollow body as best as possible
14 Alt Switch Lunge Jumps
+
A. Power Clean & Jerks, 1/60 sec for 12 reps, start @ 70% and build off feel, 2 sec pause in jerk catch
- 260
- 260
B1. Legless Rope Climb, 3 x 2 reps, rest 60 sec **legless up and down
B2. Sumo Deadlift @ 30X1, 3 x 7 reps, rest 90 sec - 325
+
2 sets
Bike 50 Cals @ 70-80% **note pace, 274-288, 288
10 Front Squats, 85# @ 3030 tempo
Rest 2 min b/w sets
+
2 sets
50’ HS Walk
Row 1000m,
20 steps Double KB Front Rack Step Ups Alt, 35#/H
Rest 2 min b/w sets
Tuesday- Row Threshold + Sport EMOM + Shoulder Stability
8 sets - COMPLETE
Row 500m @ 1:51/500m
Rest 2 min
+
4 min EMOM
1st- AMRAP Strict HSPU’s 30 sec - 16PR, 9
2nd- AMRAP Alt Pistols 30 sec **heavy rope if possible, 13, 14
Rest 3-4 min
4 min EMOM
1st- AMRAP Push Press @ 155#, 20 sec 9, 9
2nd- AMRAP Double Unders in 30 sec, 54, 54
+
3 sets For individual times **practice different techniques to learn fastest pacing (hint: sometimes trying to move as fast is possible is slower than focusing on efficiency
15 Toes to Bar
25 Wallball, 30#
Rest 2-3 min b/w sets1:20, 1:18, 1:19
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