Wk 1/4 – Mar. 4/2024
Monday
A1. 1 Power Snatch + 1 Below Knee Hang Squat Snatch x 7 sets, 60-90 sec – start light and build to heavy
A2. Rope Climb/TTB/HSPU/Push-Up/DU’s Practice x 7 sets, 60-90 sec *super set Sn/Gym
B1. 2 Power Clean + 1 Front Squat + 1 Split tJerk x 7 sets, 60-90 sec – start light and build to heavy – reset b/t reps off the floor
B2. Rope Climb/TTB?/HSPU/Push-Up/DU’s Practice x 7 sets, 60-90 sec *super CJ/Gym
C. EMOM x 16-20 minutes
1st – 7-10 L arm DB Split Stance OH DB Press @ 11×1
2nd – 7-10 L arm Hand Supported DB Row @ 20×1 – https://www.youtube.com/watch?v=Qi5W_9e4Q8M
3rd – 7-10 R arm B Split Stance OH DB Press @ 11×1
4th – 7-10 R arm Hand Supported DB Row @ 20×1
D. Seated DB Reverse Bicep Curls @ 20×0, 12-15 reps x 2 sets 2 min – https://www.youtube.com/watch?v=qdR9wZ9fqOE
Tuesday
A. Back Squat 6-6-6, 3 min – 3 tough sets / good positions
B. Barbell Romanian Deadlift @ 20×1, 15 tough reps x 3 sets, 3 min – 3 tough sets / from a rack / good positions
C. Medium Grip Bench Press @ 20×1, 6-6-5-5-5, 2-3 min – all tough sets
D. 5 Rounds For Time:
15/20 cal Rowing / Ski Erg / Bike Erg
5 SandBag Clean Over Shoulder @ 100/150lbs
*12 min time cap
Wednesday
A. Warm-Up/Prep
B. For Time [Working in a 30 sec on / 30 sec off format]
100 Alternating Step-Up onto 20/24” Box
60 Kipping Knee Raises [Knees Past Hip]
40 cal Rowing/Bike Erg / Ski Erg
10 Alternating Turkish Get Up @ 20/35lbs [10 total – 5 / arm]
C1. Seated DB Arnold Press @ 20×0, 10-12 reps x 3 sets, 1-2 min
C2. Seated DB Hammer Curls @ 20×0, 10-12 reps x 3 sets, 1-2 min
Thursday
A. Snatch Balance, 3 reps x 5 sets, rest as needed – all good quality reps – goal is to get comfy in the bottom of your OHS / Receiving Snatch position!
B. Split Jerks, 2 reps per min x 15 minutes – 5 min @ Light / 5 min @ Moderate / 5 min @ Harder
C1. Goblet Squat @ 20×1, 10 heavy / tough reps x 5 sets, 1-1:30 min
C2. SandBag Deadlifts, 10 tough reps x 5 sets, 1-1:30min
D. 2 Rounds For Time:
10/15 cal Row/Bike Erg
25 L Leg Rear Elevated Split Squat
10/15 cal Row/Bike Erg
25 R Leg Rear Elevated Split Squat
Friday
A. Warm-Up/Prep/Say Prayers/Question Life Choices / Kiss Your Momma
B. 5 Rounds:
60 sec Rowing:
30 sec @ 5/10
30 sec @ 9/10
30 sec Rest
60 sec Bike Erg
30 sec @ 5/10
30 sec @ 9/10
30 sec Rest
60 sec Ski Erg
30 sec @ 5/10
30 sec @ 9/10
30 sec Rest
60 sec Echo Bike
30 sec @ 5/10
30 sec @ 9/10
30 sec Rest
C1. Seated Barbell Press @ 10×1, 8-10 reps x 5 sets, 1-2 min
C2. Kipping Gymnastic Skill [TTB/Pull-Up] x 5 sets, 1-2 min