W11 (3)

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. Power Snatch + Squat Snatch, build to tough complex

- 195

B. Back Squat w/ Bands @ 60% + Bands & light chains, 3/min for 7 minutes

-255 + green + 20# of chain

C. Sled Sprint Heavy, 12 sec MAX EFFORT, rest 1:48 x 6 **add to last week

- sled + 110#

D1. Front Rack Walking Lunge, 4 x 12 steps, rest 60 sec

- 185

D2. Reverse Hyper, 4 x 15 reps, rest as needed

- 4 reds + 2 15's

Friday

A. Bar Dips @ 20X2, build to 3RM

- 92#

B. DB Arnold Press, 4 x 10 reps, rest 60 sec **
- 40's

+

5 sets

50’ Seated Hand over Hand Sled Pull (moderate/heavy but unbroken)

12 CTB Pull-Ups

8 Bar-Facing Burpees

8 Thrusters, 115#

150m Ski Erg (or 10 Cal Bike)

Rest 3 min b/w sets

**each round should be faster than the previous

2:27, 2:35, 2:26, 2:18, 2:08

Saturday

A1. Front Squat @ 13X1, 4 x 2 reps, rest 60 sec
- 275, 285, 295, 305

A2. Wtd vest Rope Climb, 4 x 1 reps, rest 90 sec

+

10 min @ 80% - 4 Rounds + 4 Cal

Row 30 Cals

25 Unbroken Wallball, 20#

Rest 5 min

10 min @ 80% - Had to sub the DU's having some foot issues but its getting better. 5 Rounds with 15 No Push Up Burpees

3 x 25 Unbroken Double Unders

15 Power Snatch, 75#

Rest 5 min

10 min @ 80% (goal is beat first round) - 3 + Bike

Bike 20 Cals

50’ Overhead Walking Lunges, 75#

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

Warm Up

3 sets not for time:

30’ Jerk Grip Yoke Carry heavy

3 Inverted to Hang as Slow As possible on rings **focus on keep hollow body as best as possible

4 Med Ball Granny Toss- 20-30#

+

A. Power Clean + Front Squats + Power Jerk + Split Jerk, 1/75 sec for 12 reps, start @ 70% and build off feel, 2 sec pause in jerk catch
- 205 x 6, 225 x 6

B1. Tall Kneeling Banded Landmine Press, 3 x 6-8 reps, rest 60 sec **on both knees, hook light band under knees and over collar of the bar then add load as possible
- 35 on the bar + blue band

B2. Deadlift @ 20X1, 12-10-8, rest 90 sec **increase 2-5% from last week
- 315, 345, 365

+

2 sets

Bike 50 Cals @ same pace as last week

15 Overhead Squats, 95#

Rest 2 min b/w sets
- kept the bike over 300 watts

+

2 sets

50’ HS Walk

Row 1000m @ 2 sec faster pace than last week, 1:58, 1:59

10 Power Clean to OH, 95#

Rest 2 min b/w sets

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets - 8 for 8. Very very difficult

Row 500m @ 1:44/500m

Rest 2 min

+

2 sets

AMRAP Kipping HSPU’s 10” - 7, 5

rest 5 sec

AMRAP Kipping HSPU’s 5” - 3,3

rest 5 sec

AMRAP Kipping HSPU’s on floor, 5,3

Rest 2 min

+

3 sets For individual times **practice different techniques to learn fastest pacing

18 CTB Pull-Ups

7 Double Kb Front Squats, 70#

10 Cal Bike

17 Wallball, 30#

Rest 4-5 min b/w sets
2:34, 2:22, 2:21
a narrower than normal stance on the squats seem to be the way to go