| Pieces \ Date | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| A. | HS Walk Practice | Ring MUs | Split Jerks | Snatch | Power Cleans | Rest Day | Rest Day |
| B. | Bench | Clean Pulls | Push Press | Squat | Deadlifts | ||
| C. | Metcon | Metcon | Metcon | Metcon | Pullups | ||
| D. | Shoulder Aux | Midline | Midline | Midline |
Note
slight changes made to adjust for lower back injury from last wednesday
Oly
Snatch
Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
Low-Hang Squat Snatch (Drop From Overhead)
Squat Snatch
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift. Built to 70kg
Squat Snatch
On the Minute x 9 – 1 Repetition
Minute 1 – 77%
Minute 2 – 80%
Minute 3 – 83%
Repeat this cycle (2) additional times. Built to 77kg
Power Cleans
50% x3, 60% x2, 70% x2, 80% x1, EMOMx12: 85% x1, 75% 5 x 2 built to 89kg at 85% and 79kg at 75%
Cleans Pulls
EMOMx10: 1 x 90%: 94kg
Split Jerk
Starting at 65% of 1rm on week one, aim for E2MOMx20: 3 reps
72.5 kg 10 x 3
Skills
Ring Mus
1 strict, 3 kipping, 5 ring dips; rest 2 minutes; 4 sets
Pullups
3 strict C2B, 3 butterfly C2B, 3 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:
117.5 x 15 - Deadlifts:
117.5 x 11 - Push Press:
72.5 kg x 12 - Bench:
67.5 kg x 16
Metcon
Monday
AMRAP x7:
3 Bar MUs
5 Strict HSPUs
Score: DNF
Bike Conditioning:
5 rounds
30 Cal Bike
rest 1:00 between. Score is slowest round. Score: 1:58
Tuesday
For time:
2k row
1 mile run
2k row
Score: 24:30
Mid-line:
21-18-15-12-9: GHDSP
:15 L-sit hold + 4 kipping MUs
Wednesday
5 RFT:
9 Deficit HSPU @ 4.5”
15 C2B
21 Cal Row
50’ KB Walking Lunges @ 32kg’s
Score: 25:56
Thursday
For time:
50 cal AB
27 C2B
21 Power Snatch @ 53kg 15 OHS @ 60kg
9 Squat Snatches @ 70kg
Score: 14:36
Friday
For time:
7 rope climbs
15 parrelets HSPUs
30 cal AB
15 Sandbag hang cleans @ 50kgs
Score: 12:28