Pieces \ Date | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
---|---|---|---|---|---|---|---|
A. | Snatch | Ring MUs | Power Cleans | HSPU | Split Jerks | Rest Day | Rest Day |
B. | Squat | Push Press | Deadlifts | Bench | Squat | ||
C. | Metcon | Metcon | Metcon | Metcon | Pullups | ||
D. | - | - | Midline | Shoulder Aux | HS Walk Practice |
Note
Week 1 was half written off after a small lower back injury suffered during Wednesday’s metcon
Oly
Snatch
Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
Low-Hang Squat Snatch (Drop From Overhead)
Squat Snatch
Built to 72.5
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.
Squat Snatch
On the Minute x 9 – 1 Repetition
Minute 1 – 74%
Minute 2 – 77%
Minute 3 – 80% (74kg)
Repeat this cycle (2) additional times.
Power Cleans
50% x3, 60% x2, 70% x2, EMOMx12: 80% x1
Built to 84kg
Split Jerk
Starting at 65% of 1rm on week one, aim for E2MOMx20: 3 reps
Skills
Ring Mus
1 strict, 3 kipping, 5 ring dips; rest 2 minutes; 4
sets
Pullups
2 strict C2B, 2 butterfly C2B, 2 BarMUs; rest 2 minutes; 4 sets
HSPUs
Strength
All follows the 5.5.5+ program. Rest 2 minutes between sets. 5+ means max reps, over 5. Program ends when the 5+ set max rep <= 5. For Squats we will cycle two squat days every other week.
- Squat:
117.5kg x 15 reps
- Deadlifts:
117.5 x 10 reps
- Push Press:
70 x 15 reps
- Bench:
Metcon
Monday, Spin Doctor
AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)
Score: 6 rounds + 3 DUs
Tuesday, Conditioning
3 Rounds For Time:
15 Toes to Bar
12 Chest to Bar Pull-Ups
9 Hang Power Cleans (60kg)
100′ Kettlebell Weighted Walking Lunge
Score: 16:40
Lunges Completed with 20kg Kettlebells:
Round 1 – Farmers Walk (By Sides)
Round 2 – Front Rack Walk (Shoulders)
Round 3 – Overhead
Wednesday, Conditioning
AMRAP 5:
Buy-In: 50 Cal Bike
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 30 Cal Bike
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 15 Cal Bike
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
Score: DNF