Wk 2/4 – Mar. 13/2023
Monday
A. Close Grip Bench Press, 5-5-5-5, 2-3 min b/t – all tough sets
B. Every 90 sec x 10 sets
5 cal Ski Erg + 15-20 sec Top of Ring Dip Hold
*can scale to top of Dip / FLR on Rings / FLR on hands, etc
C1. Toes to Bar Work x 3 sets, 30-60 sec
C2. 1 Wall Walk, 20-45 sec Wall Facing HS Hold x 3 sets, 30-60 sec
C3. Double Under Practice x 3 sets, 90 sec
D1. Seated DB Hammer Curls @ 20×0, 10-12 tough reps x 3-4 sets, 1 min
D2. Arm Supported DB Tricep Ext @ 20×0, 10-12 tough reps per arm x 3-4 sets, 30-60 sec b/t arms – https://www.youtube.com/watch?v=GjGIWxv_HL8
*see if you can get 4 sets in*
Tuesday
A. 3 Power Snatch + 2 OHS x 5 sets, rest as needed – all good technical sets / reset b/t PsNatches
B. EMOM x 10 minutes – fast
5 cal Bike Erg + 1 Power Clean + 1 Push Jerk – start @ light / finish @ tough
C. For Time:
Left Arm DB Hang Clean to OH @ 35/50lbs – 21-15-9
Echo Bike Cals – 21-15-9
Right Arm DB Hang Clean to OH @ 35/50lbs – 21-15-9
Echo Bike Cals – 21-15-9
*15 min time Cap
Wednesday
A. Barbell Romanian Deadlift @ 40×1, 8 reps x 3 sets, rest as needed – from a rack, plates dont touch floor / encourage straps
B. Bike Erg, 10 min
4 min @ 5/10 Effort
1:30 min @ 9/10 Effort
1:30 min @ 5/10 Effort
1:30 min @ 9/10 Effort
1:30 min @ 5/10 Effort
C. Ski Erg, 10 min:
4 min @ 5/10 Effort
1:30 min @ 9/10 Effort
1:30 min @ 5/10 Effort
1:30 min @ 9/10 Effort
1:30 min @ 5/10 Effort
D. 10 min @ 85-90%
10 cal Rowing
10 Line Facing Burpees
Thursday
A. Push Press @ 11×1, 5-5-5-5, 3 min – all tough sets
B. 5 Rounds:
1 min [1 Rope Climb/5-7 Ring Row + AMRAP Ski Erg in time remaining]
1 min [5 Push-Ups + AMRAP Ski Erg In time remaining]
C1. Strict Pronated Pullup, 5-10 reps or Pronated Negative Work x 3 sets, 30-60 sec
C2. Ring Dip/Strict Dip/Push-Up Work x 3 sets, 30-60 sec
C3. Double Under Practice, 30-60 sec x 3 sets, 90 sec
D. Snatch Grip Barbell Bent Over Rows @ 20×1, 8-10 tough reps x 3-4 sets, 2 min
Friday
A. 1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Split Jerk x 5 sets, rest as needed
B. 5 sets – fast
2 Hang Power Snatch
10 Jumping Switch Lunges
1:30 min rest
C. Goblet Squat @ 40×1, 8 tough reps x 4 sets, rest as needed
D. 5 Rounds for max reps:
60 sec [3 SandBag Clean Over Shoulder + AMRAP Echo 25ft shuttle running in time remaining]
60 sec rest