Wk 3/4 – Feb. 20/2023
Monday
A. 1 Squat Snatch + 1 Snatch Balance + 1 OHS x 9 sets, rest as needed – 5 sets @ Light / 4 sets @ tougher
B. Deadlift @ 11×1, work to a challenging set of 2
C. Deadlift, 10 reps @ 78-85% of B x 2 sets, rest as needed – Touch and go
D. Walk In Box Jump onto High Box, 1 rep every 15 sec x 5 minutes
E. Ski Erg, 200m ALL OUT every 3-4 min x 4 sets
Tuesday
A. 20 min @ 85-90%
15 cal Ski Erg or Rower (ski first priority)
6 x 25ft Farmer Carry @ 50/75lbs/hand
12 Lateral Hurdle Jumps
1 Wall Walk
B1. Press @ 11×1, 2-3 tough reps x 5 sets, 1 min
B2. Pullup Progression x 5 sets, 1 min
C. Accumulate 30-50 Toes to Rings or 30-50 Knee Raises
Wednesday
A. Warm-Up/Prep
B. 2 Rounds @ Moderate
4 min Rowing
4 min Bike Erg
– No Rest –
C. Double OH KB Carry, 100ft @ tough/hand x 5 sets, 1 min
D. 3 Rounds @ Hard Effort
2 min Ski Erg
1 min rest
2 min Echo Bike
1 min rest
E1. L Shoulder SandBag Carry, 50ft x 2-3 sets, 30 sec
E2. R Shoulder SandBag Carry, 50ft x 2-3 sets, 30 sec
Thursday
A. 1 Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk + 1 Front Squat + 1 Split Jerk x 5 sets, rest as needed – building per set
B. Back Squat, work to a challenging et of 3
C. Back Squat, 10 reps @ 65-70% of B x 1 set – no pause @ top
D. EMOM x 12-15 minutes
1st – 8-12 Single Leg Alternating Box Jumps onto Low Box
2nd – 6-8 L Side Anti-Rotational Medball Toss @ 10-20 –https://www.youtube.com/watch?v=mxf1D3NtxMo
3rd – 6-8 R Side Anti-Rotational Medball Toss @ 10-20
Friday
A. Warm-Up/Prep
B. For Time:
60 cal Rowing
50 Hanging Knee Raises
40 Wall Balls @ 15/20/lbs to 9/10ft
30 Power Cleans @ 65/95lbs
20 Pullups
*20 min time cap
C1. Standing DB Strict Press @ 40×0, 6-9 reps x 5 sets, rest as needed
C2. Inverted Row @ 20×1, 4-6 tough reps x 5 sets, rest as needed