Monday
Comments
Warmup (WU)
2 Rounds
10/8 Cal Bike
8 + 8 Kettlebell Wall Deadlift
12 Barbell Good Morning
10 Rower Pike Ups
Strength (SE)
Pin Deadlift
Every 90″ x 8 Sets
2 reps – Start @80% and build by feel, go heavy.
Barbell Shrug
Every 2′ x 5 Sets
10 reps – @110% 1RM Clean
Conditioning (MC)
27-21-18-15-12-9
Cal Row
Single Dumbbell Thruster @22.5/15kg
Tuesday
Comments
Warmup (WU)
Yoga Barbell “Snatch” Warm Up
2 Sets of:
5 Hang Muscle Snatch + Over Head Squat
5 Tall Snatch
5 Hang Squat Snatch
5 Squat Snatch
10 Cal Bike
Power (PE)
Every 20″ x 4′ Perform:
1 Hang Squat Snatch @50% 1RM
Every 30″ x 4′ Perform:
1 Hang Squat Snatch @65% 1RM
Every 1′ x 8′ Find:
1 RM Hang Squat Snatch
Conditioning (MC)
For Time
75 Power Snatch @35/25Kg
Wednesday
Comments
Warmup (WU)
6′ Work Time
30″ ON – Down & Up
30″ OFF – Jogging
10 Hollow Body Rock
1′ Row
Strength (SE)
Strict Ring Pull Ups
Find Daily Max Effort
Then
8 Sets x 50%
45″ rest b/s
Conditioning (MC)
Aerobic Capacity
2 Rounds
2k Run
500m Row
2k Bike
Friday
Comments
Warmup (WU)
Yoga Barbell “Clean” Routine
3 Sets of
5 Hang Muscle Clean
5 Half Front Squat
5 Hip Power Clean
5 Hang Power Clean
5 High Box Jump
Power (PE)
Every 30″ x 10 Sets perform:
2 Hang Power Clean (Bouncing allowed) – Start from 60% 1RM and build moderate
Every 1′ x 8 Sets perform:
1 Hang Power Clean @80/85% 1RM
Conditioning (MC)
Running Clock
00.00 – 4.00
30 Burpees Box Jump Over
4.00 – 8.00
50/40 Cal Row
8.00 – 12.00
15 Burpees Box Jump Over
25/20 Cal Row
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
10/8 Cal Row
10 + 10 Single Dumbbell Cross Body Deadlift
10 + 10 Dumbbell Curl & Press
20m + 20m Dumbbell Suitcase Carry
Strength (SE)
Push Jerk
Find daily 1RM in 10′
3′ rest then
Every 1′ x 6 sets @80% of Max Effort
Bench Batwing Double Kettlebell
5 Sets x Max Effort + 20″ Iso Hold Top Position @2×16/12kg
1’30 rest b/s
Conditioning (MC)
ONAIR Specific Sport Test
5′ AMRAP
Snatch @30/20kg