Monday
Comments
Warmup (WU)
2 Rounds
100m Run
20 Jumping Air Squat
8 Strict Half Pull Ups
30″ Hand Stand Hold
Strength (SE)
Deadlift
Every 1′ x 10 Sets
4 reps – Start @70% 1RM and build by feel, go heavy!! – 1st & 2nd Tempo 3.3.1.1
Then
in a 8′ Window Time find 1RM
Conditioning (MC)
For Time
Long Fran
42 – 30 – 18
Thruster @35/25kg
Pull Ups
Tuesday
Comments
Warmup (WU)
Yoga Barbell “Clean & Jerk” Routine
3 Sets of
5 Hang Muscle Clean
5 Half Front Squat
5 Hip Power Clean
5 Hang Power Clean
5 High Box Jump
5 Tall Clean
5 Hip Squat Clean
5 Strict Press
5 Push Jerk – 3″ Hold Bottom
Power (PE)
In a 12′ window time find daily
3 RM Power Clean & Power Jerk (Touch & Go)
Then
4 Sets x 3 @80% of daily 1RM
1′ rest b/s
Conditioning (MC)
AMRAP 8′
Burpees Ring Pull Ups
Wednesday
Comments
Warmup (WU)
8′ Work Time
30″ ON – Row Stiff Legs
30″ OFF – Swing
10 Hand Stand Shoulders Tap
Strength (SE)
Strict Press
EMOM 6′
4 reps @75% 1RM
Double Dumbbell Inclined Bench Press – Tempo 3.3.1.1
EMOM 6′
6 reps @2×22.5/17.5kg
Inclined Push Ups
EMOM 6′
10 reps
Conditioning (MC)
Mix Modality Training
4′ ON – 1′ OFF x 4 Rounds
1st Set
150m Run Sprint
12 Double Dumbbell Hang Squat Clean @2×22.5/15kg
Max Effort Burpees Box Jump Over
2nd Set
12/10 Cal Row – All Out
12 Dumbbell Snatch Alt.
Max Effort Burpees Box Jump Over
Friday
Comments
Warmup (WU)
Yoga Barbell “Snatch” Routine
3 Sets of
5 Hang Muscle Snatch
5 Half Over Head Squat
5 Hip Squat Snatch
5 Hang Squat Snatch
5 Snatch Balance
5 Drop Snatch
5 Tall Power Snatch
5 + 5 Over Head Reverse Lunges
Power (PE)
In a 12′ window time find daily:
3 RM Snatch (Touch &
Then
5 Sets x 3 @70% daily 1RM
1′ rest b/s
Conditioning (MC)
For Time
100 Hang Power Snatch @30/20kg
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
15 Hyperextension
100m Progression Run
12 Side Kick Trough Alt.
Strength (SE)
Single Arm Landmine Elbowing
4 Sets x 12 + 12 @40/20kg
1′ rest b/s
Single Arm Ring Row
4 Sets x 12 + 12
1′ rest b/s
Conditioning (MC)
AMRAP 17′
30 Double Unders
30 Dumbbell Step Up Alt. @22.5/15kg
30 C2B
30 Dumbbell Hang Clean & Split Jerk Alt.
30 GHD Sit Ups