| 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 |
Note
week 5 was deload week (in Vancouver).
Oly
Snatch
Snatch Skills
EMOMx7:
1 OHS
Built to 95
EMOMx7:
2 Snatch balances
Built to 85
Squat Snatch
EMOMx7:
2 Hang Squat Snatches
build to a heavy set of 2
Built to 80kg
Power Cleans
50% x3, 60% x2, 70% x2, 80% x1, 85% x 1, 90% x1, EMOMx5: 95% x 1, 80% 5 x 2
built to 100
Cleans Pulls
60% x2, 70% x2, 80% x1, 85% x1, 90% x1, 100% x1, 105% x1, EMOMx6: 110% x 1
DNF
Split Jerk
Starting at 65% of 1rm on week one, aim for E2MOMx20: 3 reps
77.5 kg
Skills
Ring Mus (weighted 5 kg)
1 strict, 3 kipping, 5 ring dips; rest 2 minutes; 2 sets
Pullups
6 strict C2B, 6 butterfly C2B, 6 BarMUs; rest 2 minutes; 4 sets
HSPUs
nothing this week
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:
127.5kg x 12 - Deadlifts:
125kg x 12 - Push Press:
80kg x 12 - Bench:
75kg (right shoulder hurt)
Metcon
Monday
Half Murph:
800m Run
50 Pull-ups
100 Push ups
150 Air Squats
800m Run
Tuesday
4RFT:
27 Cal Ski
9 Ring MUs
3 Squat Snatches @ 70kg
rest 5:00
4 RFT:
27 cal AB
9 Back Squats @ 70kg
3 Clusters
Midline
3RFT:
15 cal ski
15 T2B
Wednesday
DT
5RFT:
12 DL @ 70kg
9 HPC
6 Jerks
Thursday
Midline
AMRAPx7:
15 Cal Row
15 GHDSU
Friday
AMRAPx15:
15 Power Snatches @ 35kg
30 DUs
15 WB @ 15kg
30 DUs
Gymnastics Conditioning
AMRAPx 1:30:
21 cal AB, Max Ring MUs
rest 1 min
AMRAPx 1:30:
18 cal AB, Max Ring MUs
rest 1 min
AMRAPx 1:30:
15 cal AB, Max Ring MUs
rest 1 min
AMRAPx3:
Strict HSPUs