SW Active – Wk of Sept. 25

Wk 2/4 – Sept. 25/2023
Monday
A. Warm-Up/Prep
B. 10 Rounds:
100m Running
8/10 cal Row/Bike/Ski
5 Double Hang KB Clean to OH @ 35/55/hand
1 min Rest
* Rounds 1,2,3 – Easy
* Round 4,5 – Hard
* Repeat
C1. Press @ 10×1, 5 tough reps x 3-4 sets, 10 sec
C2. Double KB Push Press @ 10×1, 10-12 tough reps x 3-4 sets, 2 min
C3. Strict Pull-Up Work (weighted pullup, strict pullup , negatives, hangs, etc) x 3-4 sets, 10 sec
C4. DB Pendlay Rows @ 20×0, 10-15 reps x 3-4 sets, 2 min – one head of DB touch the floor

Tuesday
A. 2 Below Knee Hang Muscle Snatch x 3 sets, 2 min
B. 2 Above Knee Hang Squat Snatch x 3 sets, 2 min
C. Split Jerk, work to a challenging set of 3
D. Deadlift @ 11×1, 5 reps @ 75-80% of 1RM (from last Monday) x 3 sets, 3 min
E. For Time:
Jumping Switch Lunges – 24-20-16-12-8
Alternating DB Power Snatch @ 35/50lbs – 10-10-10-10-10
E. Single Leg Hip Thrust @ 10×0, 10-12 reps per leg x 3 sets, rest as needed – upper back on bench
*During this session / make sure the volume of reps for people learning the skill of WLING is very HIGH

Wednesday
A. Warm-Up/Prep
B. 1-2km Run – Easy Efforts * 13 min time cap *
C. Every 3 min until failure
– start @ 200m Rowing + 3 Burpees
* every round add 50m to the row and 3 burpees
* for example:
– round 1 200m Row / 3 burpees
– round 2 250m row / 6 burpees
– round 3 300m row / 9 burpees
– etc
*treat the last round as an AMRAP – score is meters/burpees round finished + meters/reps added on last round
D1. Plate Pinch Hold, 30 sec x 3-4 sets, 1 min
D2. DB Floor Press, 15 tough reps x 3-4 sets, 1 min

Thursday
A. 1 Power Clean + 1 Below Knee Hang Power Clean every 45 sec x 12 sets – building / all tough sets – can + 5lbs per set / stay at same weight
B. Snatch Balance, 2 reps x 5 sets, 2 min
C. Back Squat, work to a challenging set of 4 – build from last week
D. DB Reverse Lunge off 45lb plate, 10 tough reps per leg x 3 sets, rest as needed – tough sets
E. Russian KBS, 12-15 tough reps every 60-90 sec x 5 sets

Friday
A1. Toes to bar work x 3 sets, rest as needed
A2. HSPU work x 3 sets, rest as needed
A3. Double Under Work x 3 sets, rest as needed
B. Every 3 min x 5 sets – fast
10/15 cal Ski Erg + 10 Push-Ups + 100ft Farmer Carry @ 50/75/hand
C1. FLR on Rings – rings turned out slight, 30-60 sec x 3 sets, 30 sec
C2. RNT Single Arm DB Row, 10-12/arm x 3 sets, 30 sec b/t
D1. Hollow Rocks, 30 sec unbroken x 3 sets, 30 sec
D2. Single Arm OH DB Split Stance Press @ 11×1, 8-10/arm x 3 sets, 30 sec b/t arms