Wk 2/4 – Jan.15/2024
Monday
A. Overhead Squat, 4 reps x 3 sets, rest as needed – from a rack
B. 1 Below Knee Hang Snatch High Pull + 1 Below Knee Hang Squat Snatch every 40 sec x 15 sets – start light and add as you go!
C. Deadlift @ 11×1, 4 reps x 3 sets, rest as needed – 3 tough sets /build from last week
D. 10 min – Hard Work
10 Box Jumps onto 20/24” Box – Step Down
10 KBS @ 16/24kg
10 Wall Balls @ 14/20lbs to 9/10ft
E. DB Split Squat, 5-7 reps per leg x 2-3 sets, rest as needed
Tuesday
A. 3 sets – Skill Pace
3-5 Toes to Bar
20-30 sec Double Unders (or RX reps from coach)
3-5 Kipping Pull-Ups
1-4 Wall Walks
1-2 min Rest
B1. Rope Climbs, 1-3 reps x 4 sets, 30-60 sec
B2. Seated DB Z Press @ 11×1, 8 tough reps x 4 sets, 60-90 sec – https://www.youtube.com/watch?v=k_kXBEjURUA
C. EMOM x 20 minutes @ high effort
1st – 6-8 Push-Ups + 5 Russian KBS @ 24-32kg
2nd – 8/10 cal Ski Erg
3rd – 2-5 Strict Pronated Pull-Ups + 5 Russian KBS @ 24-32kg
4th – 8/10 cal Ski Erg
D. Flat DB Bench Press, 15-20 tough reps x 2 sets, 2-3 min
Wednesday
A. Warm-Up/Prep
B. Teams of 2:
5 Rounds For Max Burpee Box Jump Overs
4 min AMRAP:
P1 – 500m Row/Ski or 1,000m Bike Erg – P2 – 500m Row/Ski or 1,000m Bike Erg
AMRAP Burpee Box Jump Overs in time remaining
2 min rest
*so both partners are either rowing, skiing or biking at the same time/ BOTH partners must have completed their rx distance on the ERGs before moving to burpees/ BOTH share the burpee box jump overs / 1 person works/1 person rests on the burpee box jump overs
C. EMOM x 10 minutes:
1st – 45 sec Ez Echo Bike /Erg
2nd – 20-45 sec Pronated Hang From Pullup Bar
Thursday
A. 1 Paused Squat Clean + 1 Split Jerk per min x 15 minutes – Moderate —->challenging as you go through the EMOM
*for clients learning skill – add in more clean / jerk or add an extra fsq for more volume of practice -coaches call!~
C1. Front Rack Barbell Hold, 10 sec very tough x 5 sets, rest as needed – tough load / same idea as last week , maybe heavier 😉
C2. Sled Push, 50ft GRIND / Tough x 5 sets, 2-3 min
D. EMOM x 10 minutes
1st – 6 Double Hang KB Clean to OH @ tough/hand
2nd – 20-45 sec FLR on Rings
Friday.
A. 3-5 Burpee Kipping Pull-Ups per min x 5 minutes
B. EMOM until failure:
1st – 1 Wall Walk
2nd – 2 Wall Walk
3rd – 3 Wall Walk
…etc
Option for B IF you cant RX Wall Walks to the standard
*EMOM Unbroken FLR on Rings until failure:
1st – 10 sec FLR on Rings
2nd – 15 sec FLR on Rings
3rd – 20 sec FLR on Rings
… etc
*if you get to 60 sec unbroken text me (Nathan) ill give you 10$
C. Pendlay Row @ 11×0, 3 tough reps every 45 sec x 10 sets
D. 10 min – Hard Work
10 x 25ft Shuttle Running
50ft Walking Lunge
15 Anchored Sit-Ups