Wk 3/4 – Jan. 22/2023
Monday
A1. 1 Snatch Pull + 1 Above Knee Hang Squat Snatch + 1 OHS x 5 sets, 10-30 sec
A2. Box Jump – Step Down, 15 fast / efficient reps x 5 sets, 2 min
B. Paused Front Squat. Front Squat 2.1 x 3 sets, rest a needed – 1-2 sec pause in bottom / build from previous weeks
C. For Time:
50 cal Echo Bike (all echo bikes are good to go now)
50 Push Jerks @ 65/95
*partion how you think is best
*examples:
50/50, 5 rounds of 10/10, 10 rounds of 5/5, etc
*encourage clients to come up with their own strategy for this.
D. Rear Elevated Split Squat, 30 sec per leg x 2 sets, 30-60 sec b/t legs – no load
Tuesday
A1. Weighted Pronated Hang from pullup Bar, 20-30 sec x 3 sets, 30-60 sec
A2. Hollow Arch Swings, 5 slow/small / 10-20 sec rest / 5 fast/large x 3 sets, 30-60 sec
A3. Double KB Pendlay Rows @ 11×0, 8-12 tough reps x 3 sets, 90-120 sec
B. Flat DB Bench Press, @ 20×0, AMRAP unbroken @ tough load/hand x 3 sets, 2 min *something you can do 8-12 tough reps @
C. For Time:
1,000m Rowing
20 L arm DB Push Press @ 35/50lbs
30 Toes to Rings
20 R arm DB Push Press @ 35/50lbs
Wednesday
A. Trap Bar Deadlift or Deadlift, 6-6, 3 min – 3 reps @ 11×1 / 3 reps – tng
B. 3 Rounds:
4 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
150m Very Hard Ski Erg
(10 sec transition)
4 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
150m Very Hard Rowing
(10 sec transition)
Thursday
A1. Power Clean Cluster 1.1.1 x 5 sets, 10-15 sec – building
A2. Burpee Box Jumps, 6-15 fast efficient reps x 5 sets, 90-120 sec
B1. Double KB Front Squats @ 20×1, 6-9 TOUGH reps x 3 sets, 30-60 sec
B2. Wall Sit, 30-60 sec x 3 sets, 90-120 sec
C. 5 Rounds @ high effort/ for time
15 cal Ski Erg
15 KBS @ 16kg/24kg – overhead
Friday
A1. Weighted Strict Dip Cluster 1.1.1.1 x 3 sets, rest as needed
A2. One Arm DB Rows, 6-9 / arm x 3 sets, rest as needed
C. 5 Rounds:
1-2 Wall Walks
1 Rope Climb
20-30 sec Hollow Rocks
1:30 ming rest
C. Erg / Mixed
3 min Bike Erg @ 85-90%
(Into…)
3 min @ 85-90%
10 x 50ft Shuttle Running
15 Line Facing Burpees
AMRAP Kipping Pullups
– 4 min Recovery –
3 min Rowing @ 85-90%
(Into…)
3 min @ 85-90%
100 Single Unders
30 Air Squats
AMRAP Farmer Carry @ 50/75/hand