SW Active – Wk of Mar. 27

Wk 4/4 – Mar. 27/2023
Monday
A. Close Grip Bench Press, 3-3-2-2-2, 2-3 min b/t
B. Top of Ring Dip Hold – AMSAP / FLR on Rings – AMSAP
C. 5 Rounds For Quality / Not For Time:
5-7 Toes to Bar
30 sec Double Unders
D. 5 Rounds For Quality / Not For Time
5-7 HSPU
Rope Climb Practice / Work
D. Standing Ez Curl Barbell Bicep Curls @ 20×0, 10-12 tough reps x 3 sets, rest as needed

Tuesday
A. 1 Above Knee Hang Squat Snatch + 1 OHS x 5 sets, rest as needed
B. 10 sets – fast
3 Bar Facing Burpees
2 Hang Squat Clean
1 Shoulder to OH
30-60 sec rest
*start light and finish tough
C. 3 Rounds:
5 L arm DB Hang Clean to Split Jerk – tough
15-30 sec rest
5 R arm DB Hang Clean to Split Jerk – tough
15-30 sec rest
25 Anchored Sit-Ups
60 sec rest

Wednesday
A. Barbell Romanian Deadlift @ 40×1, 4 reps x 5 sets, rest as needed
B. Teams of 2: 6 Rounds For Time
*3 Rounds Each / 1 Partner Does a round / 1 partner rest*
250m Ski Erg
250m Rowing
500m Bike Erg
*if no partner 3 Rounds with 2 min rest b/t
C. 3 sets – fast
10 x 50ft Shuttle Running
15/20 cal Echo Bike
2 min rest

Thursday
A. Push Press @ 11×1, 3-3-2-2-2, 2-3 min b/t
B. 10 min @ 85-90%
2 Rope Climbs to 12ft
8 Push-Ups
12 cal Ski Erg
C. 15 min @ Easy
15 cal Erg
30 sec Double Unders
30 sec Toes to Bar / Kipping Pullup

Friday
A. 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk x 5 sets, rest as needed
B. Every 1:30 min x 10 sets
5/7 cal Ski Erg + 2 Hang Power Snatch + 1 OHS – building in load / technique priority first
C. Goblet Squat @ 40×1, 5 reps x 6 sets, rest as needed
D. SandBag Clean Over Shoulder @ Heavy, 60 sec AMRAP x 2 sets, 2 min b/t sets