Monday
Comments
Warmup (WU)
4 Rounds
10/8 Cal Row
10″ + 10″ Passive Hang Single Arm
8/6 Chin Ups
12 Front Squat (Empty Barbell)
Strength (SE)
Seated Strict Press
Every 2′ x 7 Sets
6 reps @60% 1RM (Seat on the bench, do not bounce but use catch & go)
Double Dumbbell Push Press
3 Rounds of:
5.5.5.3.3.3.1.1.1 – 20″ rest b/s – @2×22.5/15kg
2′ rest b/rounds
Conditioning (MC)
For Time – 20′ CAP
20 Toes to Bar
20 Deadlift @50kg
20 Pull Ups
20 P.Clean
20 C2B
20 Thrsuster
20 Bar Muscle Up
20 P.Snatch
Tuesday
Comments
Warmup (WU)
Yoga “Clean & Jerk Barbell” Routine
3 Sets of
5 Muscle Clean
5 Front Squat
5 Hip Squat Clean
5 Push Press
5 Push Jerk
5 Split Jerk
Power (PE)
Squat Clean + Push Press
EMOM 12′
(1 + 1) x 2 sets @50% 1RM – Focus on High Speed Drive Under and Solid Speed Press
Hang Squat Clean + Push Jerk
EMOM 12′
(1 + 1) x 2 sets – Start from 50% and build up by feel
Split Jerk “From Rack”
Every 90″ x 6 Sets
2 reps @70% 1RM
Conditioning (MC)
7’AMRAP
1000m Row – For Time
in the remaining time
Max Effort Burpees Bar Muscle Up
Wednesday
Comments
Warmup (WU)
8′ Work Time
5′ Row – 30″ Easy / 30″ Stiff Legs
5′ Assault Bike or Bike Erg – 30″ Easy / 30″ Fast pace
Strength (SE)
Deadlift T.U.T
8 Sets x 4 reps @60% 1RM – Tempo 3.1.3.1
2′ rest b/s
Double Dumbbell Weighted Back Extension
5 Sets x Max Effort @2×15/10kg
1’30 rest b/s
Conditioning (MC)
3′ AMRAP
Fran
2′ Rest
5′ AMRAP
Fran
2′ Rest
7′ AMRAP
Fran
Friday
Comments
Warmup (WU)
Yoga Barbell “Snatch” Warm Up
2 Sets of:
5 Snatch Grip Bent Over Row
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Jerk “BTN”
5 Over Head Squat
5 Snatch Balance
Power (PE)
Hip Pull + Hang Power Snatch
Every 90″ x 6 Sets
1 + 4 reps @60% 1RM
Squat Snatch + Over Head Squat
Every 90″ x 8 Sets
1 + 3 – Start from @40% 1RM and build up by feel
Conditioning (MC)
For Time
Ladder 10 – 1
Bench Press @50kg
Strict Pull Ups
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
10 Cal Row or Ski
6 Lateral Step Up Over
10 Inclined Push Ups
15m “PVC” Over Head Walking Lunges
Strength (SE)
Strict Press
7 Sets x 8 – Start @35% 1RM and build up as you feel
1’30 rest b/s
then
Pegboard Chin Ups
5 Sets x Max Effort – till failure
1’30 rest b/s