Monday
A. Warm-Up/Prep
B. 5 Rounds:
.5 mile Echo Bike
10 Hang Power Cleans @ 65/95lbs
10 Bar Facing Burpees
– 2 min rest –
* Rounds 1,2,3 – Easy
* Round 4,5 – Hard
*Keep Track of your set times
C1. Press @ 10×1, 6 tough reps x 3 sets, 10 sec
C2. Standing DB Strict Press @ 10×1, 10-12 tough reps x 3 sets, 2 min
C3. Strict Pull-Up Work (weighted pullup, strict pullup , negatives, hangs, etc) x 3 sets, 10 sec
C4. Supinated Grip Ring Row @ 20×1, 10-12 tough reps x 3 sets, 2 min
* Todays C1,C2,C3,C4 – intent is to hit the first exercise C1 or C3 as a “Strength” dose, then immediately follow up with something easier for higher reps (the goal is to still make that very hard)
* you should need every second of that 2 min rest before you start the next exercise
Tuesday
A. 1 Halting Snatch Deadlift + 1 Snatch Pull + 1 Floating Squat Snatch x 7 sets, rest as needed – all tough sets
B. Split Jerk, work to a challenging set of 4 – from a rack
C. Deadlift @ 11×1, work to a challenging single – safely
D. 3 sets – fast
5 SandBag Clean Over Shoulder / Or Onto Box
10 Alternating DB Step-Up onto 20/24” Box @ 20/35/hand
2 min rest
E. Single Leg Hip Thrust @ 10×0, 10-12 reps per leg x 3 sets, rest as needed – upper back on bench
Wednesday
A. Warm-Up/Prep
B. 1-2km Run – Easy Efforts * 13 min time cap * 2k if you can run it under 13k – maybe 1-1.5k if you can do that in around 10-12 min
C. For Time:
1,000m Ski Erg
500ft Farmer Carry @ 24/32kg/hand
100 Double Unders
500m Ski Erg
250ft Farmer Carry @ 24/32kg/hand
50 Double Unders
250m Ski Erg
100ft Farmer Carry @ 24/32kg/han
25 Double Unders
* 20 min Time Cap*
D1. Weighted Pronated Hang From Pullup Bar, 30 sec x 3 sets, 1 min
D2. Weighted FLR on Rings, 30-60 sec x 3 sets, 1 min
Thursday
A. Power Clean Cluster , 1.1.1 every 2-3 min x 5 sets – building – all tough sets
B. Snatch Balance, 3 reps x 5 sets, 2 min -from a rack, good positions / speed under the bar
C. Back Squat, work to a challenging set of 5 – from a rack, good set
D. RNT DB Reverse Lunges, 15 reps per leg x 3 sets, rest as needed – tough sets – red band – https://www.youtube.com/watch?v=iD2_4xnpv58
E. Russian KBS, 5-7 tough reps every 30 sec x 5 minutes
Friday
A1. Toes to Bar work x 3 sets, rest as needed
A2. Kipping Pullup/Butterfly work x 3 sets, rest as needed
A3. Double Under Work x 3 sets, rest as needed
B. Every 1:30 min x 10 sets – fast
5 cal Ski Erg + 5-8 Push-Ups + 1 Rope Climb to 12ft
*coach will scale reps appropriately
C. 3 sets:
30 sec Weighted L Side Bridge
12-15 L arm RNT Single Arm DB Row @ 20×1 – https://www.youtube.com/watch?v=bBfdzxceoD8
90 sec rest
30 sec Weighted R Side Bridge
12-15 R arm RNT Single Arm DB Row @ 20×1
90 sec rest
D. 3 sets
30 sec L arm Farmer Hold @ tough
8-10 L arm DB Split Stance OH Press @ 11×1 – https://www.youtube.com/watch?v=cCpBzzRp7lI
90 sec rest
30 sec R arm Farmer Hold @ tough
8-10 R arm DB Split Stance OH Press @ 11×1
90 sec rest