| Pieces \ Date | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| A. | Snatch | Ring MUs | Power Cleans | Split Jerks | HSPU | Rest Day | Rest Day |
| B. | Squat | Bench | Clean pulls | Push Press | Pullups | ||
| C. | Metcon | Metcon | Metcon | Deadlifts | Metcon | ||
| D. | - | Midline | Shoulder Aux | Midline | HS Walk Practice |
Oly
Snatch
Snatch Skills
On the 1:30 for 7 Sets:
Snatch Pull
Hang Snatch High Pull
2 Power Snatches
2 OHS
Built to 60 kg
Squat Snatch
On the Minute x 9 – 1 Repetition
Minute 1 – 81%
Minute 2 – 84%
Minute 3 – 87%
Repeat this cycle (2) additional times.
Built to 80 kg
Power Cleans
50% x3, 60% x2, 70% x2, 80% x1, 85% x 1, EMOMx8: 90% x1, 80% 5 x 2 built to 94.5
Cleans Pulls
60% x2, 70% x2, 80% x1, 85% x1, 90% x1, 100% x1, 105% 6 x1 built to 110
Split Jerk
Starting at 65% of 1rm on week one, aim for E2MOMx20: 3 reps
75 kg
Skills
Ring Mus (weighted 5 kg)
1 strict, 3 kipping, 5 ring dips; rest 2 minutes; 3 sets
Pullups
5 strict C2B, 5 butterfly C2B, 5 BarMUs; rest 2 minutes; 4 sets
HSPUs
AMRAPx3:
Max unbroken complex of 2 strict + 3 Kipping
Score: 9 sets
rest 1 minute
AMRAPx3:
Max unbroken complex of 1 strict + 4 kipping
Score: 6 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:
125kg x 12 - Deadlifts:
122.5kg x 12 - Push Press:
77.5kg x 12 - Bench:
72.5kg x 12
Metcon
Monday
For time:
C & J @ 52.5 kg 10-9-8-7-6-5-4-3-2-1
30 DUs after each set
Score: 11:42
Tuesday
5 rounds:
7 Bar MUs
12 DB Thrusters @ 22.5kg’s
50’ HS walk
rest 1 min between rounds
Score: 2:45, 2:39, 2:29, 2:58, 2:34
Midline
3 rounds not for time:
1 km AB
30 GHDSU
Wednesday
AMRAPx5:
Buy-in: 100 DUs
8 Power C&J @ 52.5
4 Burpee Box Jump Overs 24”
Score: 2 rounds + 8 C&J
rest 5 minute
AMRAPx5:
Buy-in: 100 DUs
6 Power C&J @ 60
4 Burpee Box Jump Overs 24”
Score: 3 rounds
rest 5 minute
AMRAPx5:
Buy-in: 100 DUs
4 Power C&J @ 70
4 Burpee Box Jump Overs 24”
Score: 3 rounds + 2 C&J
rest 5 minute
Midline
3 rounds, not for time:
30 Glute Bridges
20 weighted sit ups
10 weighted GHR
Friday
For time:
50 cal row
50 alternating Pistols
100’ Double KB Overhead walking lunges @ 24kg’s Score: 8:51