| Pieces \ Date | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| A. | Snatch | Ring MUs | Split Jerks | Power Cleans | HSPU | Rest Day | Rest Day |
| B. | Squat | Bench | Push Press | Squat | Deadlifts | ||
| C. | Metcon | Metcon | Metcon | Metcon | Pullups | ||
| D. | - | - | Midline | HS Walk Practice |
Oly
Snatch
Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
2 Hang Power Snatches
3 Snatch Balances
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift. Built to 65 kg
Squat Snatch
On the Minute x 9 – 1 Repetition
Minute 1 – 79%
Minute 2 – 82%
Minute 3 – 85%
Repeat this cycle (2) additional times. Built to 78.5 kg
Power Cleans
50% x3, 60% x2, 70% x2, 80% x1, 85% x 1, EMOMx10: 87% x1, 80% 5 x 2 Built to 91kg
Cleans Pulls
non this week, because of double squat days
Split Jerk
Starting at 65% of 1rm on week one, aim for E2MOMx20: 3 reps
72.5 kg
Skills
Ring Mus
1 strict, 3 kipping, 5 ring dips; rest 2 minutes; 5 sets
Pullups
4 strict C2B, 4 butterfly C2B, 4 BarMUs; rest 2 minutes; 4 sets
HSPUs
AMRAPx3:
Max unbroken complex of 2 strict + 3 Kipping
Score: 8 sets
rest 1 minute
AMRAPx3:
Max unbroken complex of 1 strict + 4 kipping
Score: 5 sets
must come off wall after each completed set.
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:
120kg x 15, 122.5kg x 15 - Deadlifts:
120kg x 9 - Push Press:
75kg x 12 - Bench:
70kg x 10
Metcon
Monday
AMRAPx3:
18 Burpee Box Jumps 24’
18 OHS @ 30kg
Max Cal Row
Score: 5 cals
rest 3 minutes
AMRAPx3:
15 Burpee Box Jumps 24’
15 OHS @ 43kg
Max Cal Row
Score: 12 cals
rest 3 minutes
AMRAPx3:
12 Burpee Box Jumps 24’
12 OHS @ 52kg
Max Cal Row
Score: 18 cals
rest 3 minutes
AMRAPx3:
9 Burpee Box Jumps 24’
9 OHS @ 60kg
Max Cal Row
Score: 25 cals
Tuesday
5 RFT:
1 legless rope climb
20 push ups
30 Double unders
Score: 9:42
Wednesday
3 RFT:
20 Kipping Deficit HSPU @ 3”
20 Alternating Pistols
20 cal AB
directly into…
10 Power Cleans @ 85kg
10 Front Squats
10 Push Jerks
Score: 19:32
Thursday
For time:
15 C&J @ 52.5kg
3 legless Rope Climb
50’ Handstand walk
12 C&J @ 52.5kg
2 legless Rope Climb
50’ Handstand walk
9 C&J @ 52.5kg
1 legless Rope Climb
50’ Handstand walk
Score: 14:02
Mid-line, not for time:
40 GHD Situps
40 abmat situps
20 GHD Situps
20 abmat situps