Monday
AM
Airdyne x 4 sets Aerobic
60 sec @90%/60 sec @50%
45 sec @90%/45 sec @50%
30 sec @90%/30 sec @50%
15 sec @90%/15 sec @50%
PM
A. Snatch 60/1, 70/1, 80/1, 85x1x3
B. Front Squat 60/1, 70/1, 80/1, 85/1, 90/1, 85xAMRAP(-2)
Airdyne x 4 sets Aerobic
60 sec @90%/60 sec @50%
45 sec @90%/45 sec @50%
30 sec @90%/30 sec @50%
15 sec @90%/15 sec @50%
PM
A. Snatch 60/1, 70/1, 80/1, 85x1x3
B. Front Squat 60/1, 70/1, 80/1, 85/1, 90/1, 85xAMRAP(-2)
C1. Front Foot Elevated Reverse Lunge(bar on back) 5/5x3
C2. Band T-Bar Row 8,8,8
+
8 rounds for time:
200m run
12 CTB pull ups
6 strict HSPU
Tuesday
AM
Tosh-Running
PM
A. Power Clean Max
B. CGBP 50%x5, 60%x3, 70%x2, 75%xAMRAP
+
5 sets
3 min AMRAP
7 Deadlifts 275/
14 Bar facing burpees
rest 1 min
+
10min AMRAP partner
Ladders 1-10, 1-10, 1-10 Kb Swings
1,1,2,2,3,3,4,4,..10, 10, 1,...etc
Wednesday
AM
30 minutes
30 sec ROW@100%
5 goblet Squats 2/1.5 pood
Every 3 min
PM
A. 2 Rounds of each exercise. Take as much time as needed between rounds to make sure you are fresh. Objective is to find max for each exercise.
1) DIPS
-on dip bars/parallel bars. No kipping. Full range. Lock elbows at top.
2)L SIT HOLDS
-parallel bars or parallettes. If straight leg l-sit is a challenge for you, do it tucked. If you can do straight leg, time stops when legs drop below horizontal.
3)RING SUPPORT HOLDS
-elbows locked. Externally rotated ring position. Hips fully open. Legs/feet together. Knees straight. Eyes facing forward.
4)PULL UPS -strict.
5)HOLLOW ROCKS
-use your best hollow position as your rocking position. If lower back is off ground when doing exercise, bring legs more vertical so lower back is engaged with ground. Arms locked out and shoulder width apart. Legs together and straight.
B. Back Squat 60/3, 70/3, 80/3, 85/2
C1. Strict Chins 3 x 12
C2. Weighted Dips 3 x 8,8,8
+
for time:
50 Thrusters 75/55
1k row
C2. Band T-Bar Row 8,8,8
+
8 rounds for time:
200m run
12 CTB pull ups
6 strict HSPU
Tuesday
AM
Tosh-Running
PM
A. Power Clean Max
B. CGBP 50%x5, 60%x3, 70%x2, 75%xAMRAP
+
5 sets
3 min AMRAP
7 Deadlifts 275/
14 Bar facing burpees
rest 1 min
+
10min AMRAP partner
Ladders 1-10, 1-10, 1-10 Kb Swings
1,1,2,2,3,3,4,4,..10, 10, 1,...etc
Wednesday
AM
30 minutes
30 sec ROW@100%
5 goblet Squats 2/1.5 pood
Every 3 min
PM
A. 2 Rounds of each exercise. Take as much time as needed between rounds to make sure you are fresh. Objective is to find max for each exercise.
1) DIPS
-on dip bars/parallel bars. No kipping. Full range. Lock elbows at top.
2)L SIT HOLDS
-parallel bars or parallettes. If straight leg l-sit is a challenge for you, do it tucked. If you can do straight leg, time stops when legs drop below horizontal.
3)RING SUPPORT HOLDS
-elbows locked. Externally rotated ring position. Hips fully open. Legs/feet together. Knees straight. Eyes facing forward.
4)PULL UPS -strict.
5)HOLLOW ROCKS
-use your best hollow position as your rocking position. If lower back is off ground when doing exercise, bring legs more vertical so lower back is engaged with ground. Arms locked out and shoulder width apart. Legs together and straight.
B. Back Squat 60/3, 70/3, 80/3, 85/2
C1. Strict Chins 3 x 12
C2. Weighted Dips 3 x 8,8,8
+
for time:
50 Thrusters 75/55
1k row
Friday AM
12 sets:
AB 30 sec for cal
rest 30 sec
30 sec AMRAP Rope Climb
rest 30 sec
PM
A. Clean and Jerk 60/1+1, 70/1+1, 80/1+1, 85x1+1x3
B. Clean High Pull 70/2, 80/2, 90/1, 80/2
C. Back Squat 60/2, 70/2, 80/2, 85/1, 90/1, 95/1 (go for it if feeling it. 2.5-5 pounds total PR increase; Don't do dumb jumps. If you previous max is 425, go for 428-430)
+
3 rounds for time:
10 Front Squat 185
20 Pull Ups
50 Double Unders
+
EMOM -10 min
3 Stone 2 Shoulder
Walk 50ft with stone
Saturday
A. Power Snatch Max for the day
+
9-7-5-3
Power Snatch 155/115
3-5-7-9
Burpee Box Jump Overs 30/24
*can touch top of box.
+
Glute Ham Raise 8-10 reps@2020; rest 30 sec
Weighted Ab Mat Sit Ups 20 reps x 3 sets
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