Jan 30 Week

Tuesday

AM

16 min AMRAP

Row 20/15 cal

7 Burpee over ERG

40 Double Unders

PM

A. Snatch- 60/2, 70x2x2, 80x2x2 

B. Halting Snatch Deadlift http://www.catalystathletics.com/exercise/186/Halting-Snatch-Deadlift/80x3x4

C. Back Squat 60x4, 70x4x2, 80x3x2

D. Pull Ups Volume

5 x 25 reps; rest 1 min

+

for time:

20 OHS (155/115)

Run 200m

15 OHS (155/115)

Run 200m

10 OHS (155/115)

Run 200m

+

Iron Scap

Wednesday

AM

30 min total accumulated time on Assault @ Z1

every 3 min perform 10 total Turkish get ups 16/12kg

PM
A.  

Power Clean and Jerk(any type) OTM*

60% x 2+2x5 min

rest 3

Power Clean and Jerk(any type) OTM*

65% x 2+2x5 min

rest 3

Power Clean and Jerk(any type) OTM*

70% x 2+2x5 min

*P.Clean, P.Clean, jerk, jerk

B1. CGBP 70%x6x5

B2. Stiff Leg Deadlifts 60% of Deadlift 5 x 8

+

3 rounds

21 Kb Swings 2/1.5

15 HSPU

Friday

AM
A. Clean from blocks below the knee 60%x3, 70x3x2, 80%x3x2; rest 2 min
B. Front Squat + Thruster; 60% of Front Squat add 5# to last week; 4x1+1
C. Back Squat 90%x1, -60#/-40# x 5 reps

D1. Strict press 3,3,3 60% of Clean and Jerk

D2. Strict Pull Ups  AMRAP x 3

E. Iron Scap

PM

4 min amrap:

8 PS (75/55)

6 box jump (24″)

20 Dus

rest 10 min

As many rounds and reps as possible in 6 Minutes of:

325/265 lb. Deadlift x 4 reps

Muscle-Up x (males-4 reps; females-2 reps)

Rest exactly 8 minutes, and then:

As many rounds and reps as possible in 8 minutes of:

185/135 lb. Squat Clean x 6 reps

Handstand Push-Ups x (males-12 reps; females-6 reps)

Rest exactly 6 minutes, and then:

As many rounds and reps as possible in 10 minutes of:

Row 500 Meters

10 Chest-to-Bar Pull-Ups

10 Burpees

Saturday

20 min EMOM

Hang Power Snatch( straps are fine if hands are blown) 60% x 2 reps x2 min, 65x2repsx2 min, 70x2 repsx 6 min

T2B 10 reps-Even

+

Free Standing HSPU work/Hand stand walking 

+ 

800m Sled Drag 

Sunday

AM

Swimming

Warmup: 

3x100 m swim

3x 50 kick (CAN use a kick board but if you want to practice breathing/get comfortable keeping your head underwater, do streamline kick) 

**focus on kicking from the Hip not the KNEE, your knees shouldn't be bending a ton when you kick. 

Skill/drill: 

10x50 

ODD- swim  EVEN: 25m kick, 25m swim 

:20 sec. Rest btwn 50's 

Main: 

5x75 BUILD 

1st 25m easy, 2nd pick it up, 3rd sprint 

*make it obvious btwn. 1st and 3rd lap pace. 

Rest :20 between each 

3 min. Rest/stretch/water 

1x 200m swim try to stay moving, record time

Lungs: 

4x50 25m underwater/25 m recovery (probs will want to swim on your back) rest as needed btwn sets 

Cool down: 150m easy 

Total: 1900m

PM
A. Clean +Thruster + Push Press; Clean and Jerk 1RM as base;  60x1+1+1x3,  65x1+1+1x3, 70x1+1+1x3
B. Front Squat  60%x10x5
+

EMOM 20 min

10 Wall Ball Shots-Even

Row 15 cal-Odd

+

5 rounds for time of:

15 GHD Sit-ups

15 Hip extensions

115/75 pound Thruster, 10 reps

115/75 pound Clean & Jerk, 10 reps