Wk 4/4 – Feb. 27/2023
Monday
A. 1 Squat Snatch + 1 OHS per min x 10 minutes – 4 min @ light / 3 min @ moderate / 3 min @ tougher
B. Deadlift @ 11×1, work to a single . Lets go! Only for it , IF technique is feeling good
C. Deadlift, 5 tng reps @ 80-85% of B every 1:30 min x 5 sets
D. Prep/Say Prayers / Get Ready
E. 500m Ski Erg For Time – lets go! – good goal for our girls is sub 2 min / and Men sub 1:45
Tuesday
A. 20 min @ 85-90%
21 cal Rowing
15 [5 Wall Balls @ 15/20bs + 5 Jump Air Squats + 5 Toes to Bar]
9 Alternating DB Power Snatch @ 35/50lbs
B1. Press @ 11×1, 1-2 tough reps x 5 sets, 1 min – go for a new PR if the PAN is hot
B2. Pullup Progression x 5 sets, 1 min – progression of previous weeks
C. Sorenson Hold on GHD – AMSAP x 1 set test – have clients be sure to have hips slightly off the pad / record time for future
*good goal is 1 min
*set is terminated if chest drops below hips
Wednesday
A. Warm Up/Prep
B. @ Moderate
10 min Rowing
10 min Biking
C. 5 Rounds For Time:
100ft SandBag Carry @ 100lbs
10 Lateral SandBag Burpees
D1. FLR on Rings, AMSAP x 2-3 sets, 30-60 sec
D2. Bent Knee Hang from Pullup Bar, 15-20 sec x 2-3 sets, 30-60 sec
D3. Farmer Hold, 30-45 sec tough x 2- sets, 30-60 sec
Thursday
A. 1 Power Clean + 1 Squat Clean + 2 Split Jerk x 5 sets, rest as needed – building pe rset
B. Back Squat, work to a challenging set of 2
C. Back Squat, 10 reps @ 70-75% of B x 1 set – no pause at the top
D. 3 Rounds:
10 L Side Anti-Rotational Medball Toss
10 R Side Anti-Rotational Medball Toss
16 Single Leg Alternating Box Jumps onto Low Box (or work box jumps)
2 min rest
E. Single Leg Alternating DB RDL, 12 alternating reps x 3 sets, rest as needed – https://www.youtube.com/watch?v=72rUqQ1d3U4
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. DB Push Press @ 40×0, 7-10 tough reps x 5 sets, rest as needed
C2. Inverted Row @ 20×1, 4-6 tough reps x 5 sets, rest as needed