Wk 1/4 – Feb. 6/2023
Monday
A. 1 Snatch Pull + 1 Below Knee Hang Snatch Pull + 1 Above Knee Hang Squat Snatch x 9 sets, rest as needed – 6 sets @ Light – > Moderate / 3 sets @ tougher
B. Deadlift @ 11×1, work to a challenging set of 4
C. Deadlift , 10 reps @ 70-75% of B x 2 sets, 3 min – touch and go reps
D. Seated Box Jump, 1 rep every 15 sec x 5 minutes – Moderate Height but focus is landing as high as possible on top of the box
E. Ski Erg, 100m ALL OUT every 1:30-2 min x 8 sets
Tuesday
A. 20 min @ 85-90%
5 Toes to Bar
10 Lateral Hurdle Jumps – https://www.youtube.com/watch?v=Q6KsNgRNhTk
15 cal Rowing
B1. Press @ 11×1, 5-6 tough reps x 5 sets, 1 min
B2. Pullup Progression x 5 sets, 1 min
C. Anchored Sit-Ups, 1 min AMRAP / 1 min off x 3 sets
Wednesday
A. Warm-Up/Prep
B. 3 Rounds @ Very Easy
1:30 min Rowing
1:30 min Bike Erg
30-60 sec Recovery
+
Rest as needed
+
3 Rounds:
100ft L arm Contralateral KB Carry @ tough – https://www.youtube.com/watch?v=2KWADx0k5gU
30 sec rest
100ft R am Contralateral KB Carry @ tough
30 sec rest
+
Rest as needed
+
4 Rounds @ Moderate
1 min Ski Erg
1 min Echo Bike
30-60 sec Recovery
+
Rest as needed
+
5 Rounds:
100ft SandBag Carry @ 100/150
30 sec rest
+
Rest as needed
+
5 Rounds @ Very Hard
30 sec Row or Ski Erg
30 sec Bike Erg or Echo Bike
60 sec Recovery
Thursday
A. 2 Tng Power Clean + 1 Push Jerk + 1 Split Jerk x 7 sets, rest as needed – 4 sets @ light – > Mod / 3 sets @ tougher
B. Back Squat, work to a challenging set of 7 [we will be going 7 / 5 / 3 /1 in the coming weeks an FYI 🙂 ]
C. Back Squat, 10 reps @ 65-70% of B x 1 set – squat FAST / no Pause @ the top
D1. Lateral Single Leg Jumps, 10 Moderate to Challenging effort jumps x 3 sets, 30 sec – focus on landing positions on that outside foot
D2. Russian KBS, 10-15 heavy ass reps x 3 sets, 1:30min – heels down / fast hips / lets go
E. Barbell Good Morning @ 20×1, 5-7 moderate reps x 3 sets, 2 min
Friday
A. Warm-Up/Prep
B. For Time:
40 Wall Balls @ 15/20lbs to 9/10ft
20 Pullups – kip
40 cal Rowing
30 Alternating DB Power Snatch @ 35/50
15 Pullups – kip
30 cal Rowing
20 DB Facing Burpees
10 Pullups – kip
20 cal Rowing
10 Goblet Squats @ 24/32kg
5 Pullups – kip
10 cal Rowing
*25 min Time Cap
B1. FLR on Rings, 30-60 sec x 5 sets, rest as needed
B2. Dumbbell Bent Over Rows, 10-12 tough reps x 5 sets, rest as needed