Monday
Comments
Warmup (WU)
2 Rounds
10/8 Cal Bike
12 Down & Up
30″ Bar Hang Fluttered Kick
12 Banded Thruster
Strength (SE)
Box Squat (Parallel Line Bottom Position
Every 60″ x 10 Sets
5 reps @105% 1RM – control the eccentric phase
Barbell Back Rack Reverse Drop Lunges (Plate 20kg)
Every 90″ x 8 Sets
5 + 5 reps @60/40kg
Conditioning (MC)
For Time – 15′ CAP
27 – 21 – 18 – 15 – 12 – 9 – 6 – 3
Hand Stand Push Up
Pistol Squat
Tuesday
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)
Squat Snatch
(1 + 1 + 1 + 1) x 8 sets – Start from @50% 1RM and Build Up by feel
90″ rest b/s
then
For Time
30 Hang Squat Snatch @40/25kg
Seated Double Dumbbell Curl & Press
5 Sets x 12 @15/10kg
90″ rest b/s
Conditioning (MC)
Rower Watt Test
In a window of 30″ find Max Watt on the rower.
Record your score!!
Then
3′ Row – @15%
2′ Row – @20%
1′ Row – @50%
1′ rest x 3 Sets
Wednesday
Comments
Warmup (WU)
6′ Work Time
2′ Row – 30″ Easy / 30″ Fast
2′ Assault Bike or Bike Erg – 30″ Forward Spin / 30″ Backspin
2′ Ski – 30″ easy / 30″ Fast
Strength (SE)
Declined Bench Press
Every 90″ x 5 Sets
10 reps @80% 1RM
Supine Grip Bent Over Row
Every 90″ x 5 Sets
12 reps @50/35kg
Conditioning (MC)
AMRAP 10′
20 Long Cycle @2×24/16kg
20m Double Kettlebell Front Rack Walking Lunges
200m Run
Friday
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)
Power Clean + Front Squat + Jerk
(1 + 3 + 1) x 8 sets – Start @50% 1RM and build up by feel
1′ rest b/s
Hang Squat Clean Thruster
Find 1RM in 15′ – Start @45% 1RM Clean & Jerk
Conditioning (MC)
For Time
1k Row
1′ rest
5 Round
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
10/8 Cal Assault Bike
6 + 6 Mix Grip Scapula Pull
20″ Banded Pull Apart
20 Banded Over Head Good Morning
Strength (SE)
Strict Chin Ups
Find daily Max Effort
3′ rest then
5 sets @50% of Max Effort
1′ rest b/s
Double Dumbbell Bent Over Row
5 Sets x 8 @2×25/15kg
1’30 rest b/s