Monday
AM
4 sets
Run 800m @9
rest 6 min
PM
5 SEts
STRICT CHEST TO BAR PU 7 reps
-as high as you can get. No kipping.
MALTESE PUSH UPS 7 reps
-this should be a number that isn’t too bad for you
HOLLOW ROCKS 30 reps
PLANCHE ROCKS 10 reps x 4 rounds
-with partner holding feet, rock forward in a wheelbarrow position. Keep core tight and rock as far forward as you can with locked out elbows. You can turn hands to side or do exercise on parallettes if you want.
L-SIT HOLDS (20 sec hold followed by 20 sec rest x 6 rounds)
-if you have to tuck, that is fine, but try and keep legs off ground the entire time. Do this on parallettes.
A. Snatch 60/2, 70/2, 80x2, 85x2x2
B. Back Squat 60/4, 70x4x2, 80x4x2
C. Power Clean 75x3x8 OTM
C. Power Clean 75x3x8 OTM
+
5 sets
5 Thrusters (use 5# more than 65% of Clean and Jerk)
ARAP Unbroken Muscle Ups
Row 20 sec AHAFP
rest 3 min
-Quick turnover between movements
-Quick turnover between movements
Tuesday
AM
INCHWORM (3 sets of 7)
-to full extension where core is engaged throughout. Hold fully extended position for 2 full seconds on each rep.
WALL HANDSTANDS (MAX HOLD x 2 sets)
-stomach or back to wall. You can lift hands off ground and shift around if you want. Depending on wrist sensitivity, use softer surface (yoga or panel mat).
-take as much time as you need between sets and record times.
HS BOX WALKS (180 both directions x 5 sets) -position yourself on a box similar box HSPU. Keep
body stacked (hips over shoulders, shoulders over hands) and walk with hands around box completing 180degrees in both directions.
PARALLETTE SHOULDER STAND HOLD (20 sec x 3 sets)
-you should be able to manage this on your own, but if you need a spotter have someone assist with stability as needed. Keep core very tight and feel the balance
+
5 min Run
+
5 sets
60 sec HSPU
60 Sec Kettlebell Swings
60 sec Wall Ball
60 sec Burpees
rest 3 min sec
+
5 min cool down on AB
PM
A. Behind the Neck Push Jerk 3RM(1.1.1), 95%x3, 90%x3
B1. Close Grip Bench Press 55%x5(WU), 62.5%x5(WU), 67.5%x10x3
B2. Banded T-Bar Row 8,8,8
+
3 sets:
12 Deadlift 225/155
AB 90 sec @ 90%(aerobic)
rest 2 min
+
3 sets:
20 Db PP 40/25
rest 20 sec
20 T2B
rest 20 sec
Wednesday
AM
Row 1k 90% aerobic rest same time as work x 4-5sets
focus on stroke rate and breathing on the rower all rows must be the same pace
PM
A. Clean 60/4, 70x4x2, 80x32
B. Sn Balace + OH Squat 2+3
C. Front Squat 60/4, 70x4x2, 80x4x2
+
15 min AMRAP
30 Double Unders
20 Walking Lunges 30/20 per hand
10 Pull Ups
Friday
Am
7 min AMRAP
50m Farmer's Walk heavy
5 HS Wall Runs
+
10 min
250m row
7 Kb Push Press 2/1 pood
15 Box Jumps 24/20
+
12 min
200m run
10 GHD Sit Ups
15 ball slams - 30/20#
PM
A. OTM
Hang Power Snatch+Snatch*
70% x 1+1x5 E2M
rest 5 min
75%x1+1x5 E2M
rest 5 min
80%x1+1x5 E2M
B. Deadlift 55%x5, 62.5%x5, 67.5%x3x10
+
20 min
EMOM
Odd-15-20 cal AB
Even-5 strict HSPU + 7 Hip Extension
Saturday
A. Clean 60/2, 70/2, 80/2, 85/2
B. Back Squat 60/2, 70/2, 80/2, 85/2
+
5 sets @9-10
3 min AMRAP
9 Thruster 95/65
9 CTB Pull Ups
9 Burpess
rest 6 min
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