Monday
General Warmup
4 Rounds for Quality
6 Hollow Rock
12 Bumper Ground to Overhead
6 Scapula Pull
6+6 Single Kettlebell Push Press 12/8Kg
Specific Warmup
Light Snatch
– 2 x 5 Snatch Grip Deadlift @ empty Bar
– 2 x 5 Snatch Grip High Pull @ empty Bar – Start Below the Knees
– 2 x 5 Hang Muscle Snatch @ empty Bar
– 2 x 5 Below The Knees no Hip Hang Muscle Snatch @ empty Bar
– 5 No Hip Power Snatch – takedown @ empty Bar
– 5 No Hip Power Snatch @ empty Bar
Load Barbell then Power Snatch 3 reps (recommended no hip)
Pull-ups
– 2 x 5 Bar Swings
– 2 x 3 Bar Swings + Half Pull
– 2 x 3 Pull-ups
HSPU
– 2 x 6 Push-ups
– 3 Wall Climb
– 20″ Hold Wall Handstand Back to Wall
– 3 Only Negative Eccentric Tempo HSPU
– 2 x 3 HSPU
Work Capacity
3 Rounds For Time – CAP 15′
21 Pull-ups
15 Power Snatch 40/25Kg
9 HSPU
Cool Down
3 Rounds for Quality
8 Air Squat
4 Down & Ups
then
Stretching
Tuesday
General Warmup
4 Rounds For Quality
5+5 Single Arm Dumbbell Push Press 15/10Kg
10 PVC Front Squat
15 Jumping Jacks
Specific Warmup
Double Unders
– 3 times alternating 15″ slow Single Unders and 15″ fast Single Unders
– 3 Slow High Jumps Single Unders
– Double tap with hands on quads during jump find rhythm
– 1′ Double Unders Trial
Front Squat
– 1/4 + 1/2 + Full Front Squat – 5+5+5 @empty Bar
– 2×3 Tempo Front Squat 3.3.3.1 @empty Bar
– load Bar then 2×3 Front Squat
Push Press
– 2×3 Shoulder Press tempo X.1.5.1 @empty Bar
– 2×3 Push Press Stop 3″ in power position @ empty Bar
– load Bar then 2×3 Push Press
Thrusters
– Just Try 2set of 3 reps
Work Capacity
For Time – Team of 2 – CAP 30′
200 Double Unders
100 Front Squat 40/25Kg
100 Push Press 40/25Kg
100 Thrusters 40/25Kg
200 Double Unders
Cool Down
3 Rounds for Quality
10 alt. Lunges
8 Arch Rock
then
Stretching
Wednesday
Thursday
General Warmup
EMOM 6′
1st – 8 PVC Overhead Squat + 8 Situps or 8 Stiff Legs Raises seated on floor
2nd – 3 Wall Climb + 8 Alt. Step Ups
Specific Warmup
Toes to Bar
– 10 Flexed Legs V-Ups raise PVC with your hands
– 10 Stiffed Legs V-Ups raise PVC with your hands
– 2×3 Gymnastic Tuck-ups hanging on the Bar
– 2×5 Bar Swings
– 2×5 Kipping Stiff legs Raises (find max height without losing rhythm)
– 2′ Toes To Bar Trial
Overhead Squat @empty Bar
– 2×5 BTN Push Press @empty Bar
– 1/4 + 1/2 + Full Overhead Squat – 5+5+5 @empty Bar
– 6 Tempo Overhead Squat 3.3.3.3 @empty bar
Box Jumps
– 5 High Jumps – knees to chest
– 10 alt. Step Ups on box
– 5 Box Jump and Step Down
– 5 Jump Off from Box followed by Plyo High Jump – knees to chest (no Box Jumps)
– 2 x 3 Box Jumps – try Plyo if you can
Work Capacity
AMARP 15′
10 Toes To Bar
20 Box Jumps
30 Overhead Squat @empty Bar
Cool Down
For Quality
1′ Run/Row/Bike
15 No Push-ups Burpees
then
Stretching
Friday
General Warmup
3 Rounds for Quality
3+3 Single Leg Step-in & Step-out no Push-ups Down&up
3 tempo PVC Overhead Squat 3.3.X.1
3 Push-ups + 1 Wall Climb
then
3 Rounds for Quality
3+3 Single Leg Glute Ham Raises
3 tempo Snatch Grip Romanian Deadlift 3.3.X.1
3 Snatch Grip Behind the Neck Push Press @empty Bar
Specific Warmup
Heavy Squat Snatch
– Yoga Barbell (power routine):
3 Rounds of:
4 Snatch Deadlift + 4 Hip Pull + 4 Hang Power Snatch @ empty Bar
– 8 Overhead Squat Snatch Grip tempo 1.5.1.1 @ empty Bar
– Yoga Barbell (squat routine):
3 Rounds of:
1 Hip Squat Snatch + 1 Hang Squat Snatch + 1 Below The Knees Hang Squat Snatch (stop 1″in bottom Position
– 1st Load on Bar then: 1 Snatch Pull takedown + 1 Squat Snatch @1st Load
– Ramping
Power & Strength
Squat Snatch
5.5.3.3.1.1 @ heavy load in 30″ window each set
rest 2′ b/s
Work Capacity
4 Rounds For Time – CAP 8′
12 Deadlift @ 3 RM Snatch
12 Lateral Burpees
1 Squat Snatch @ 3 RM Snatch
Cool Down
5 Rounds for Quality
5 Sumo Deadlift High Pull @empty Bar
5 Overhead Squat @empty Bar
5 no Push-ups Burpees
Saturday
General Warmup
2 Rounds for Quality
8 Air Squat
4+4 Cossack Squat
8 Russian Swings 12/8Kg
then
2 Rounds for Quality
8 Goblet Squat @12/8Kg
4+4 Goblet Cossack Squat @12/8Kg
8 American Swings 12/8Kg
Specific Warmup
Back Squat (fast)
– 5 empty Bar Kang Squat
– 5+5 Wide Stance Good Morning + 1/2 Back Squat
– 5 Back Squat stop 2″ just above parallel and 2″ just under parallel @empty bar
– 2×5 Tempo Back Squat 3.3.3.1 @empty bar & 1st load
– load bar by triple until 50%1RM
Work Capacity
Every 2′ for 18′
1st – 30″ max American Swings @24/16Kg
2nd – 30″ max calories Row – damper set to 10
3rd – 30″ max Reps Back Squat @ 50% 1RM
Cool Down
3 Rounds For Quality
8 Sumo Deadlift Kettlebell 24/16Kg
8 Burpees Over Kettlebell