Wk 2/4 – Mar. 11/2024
Monday
A1. 1 Snatch Pull to Hold in Ext (exaggerate on toes) + 2 Above Knee Hang Squat Snatch x 7 sets, 60-90 sec (no elbow bend on the extension) – start light & build to heavy *do this one right – > https://www.youtube.com/watch?v=73ZU1r4TyqY
A2. Rope Climb/TTB/HSPU/Push-Up/DU’s Practice x 7 sets, 60-90 sec *super set Sn/Gym
B1. 1 Clean Pull to Hold in Ext (exaggerate on toes) + 1 Above Knee Hang Squat Clean + 1 Split Jerk x 7 sets, 60-90 sec – start & building to heavy
B2. Rope Climb/TTB/HSPU/Push-Up/DU’s Practice x 7 sets, 60-90 sec – different gymnastic skill then A2.
C. EMOM x 16-20 minutes
1st – 6-9 Left Arm Half-Kneeling Arnold Press @ 20×0 – https://www.youtube.com/watch?v=V7oyQrIvF0M
2nd – 6-9 Left Arm Hand Supported DB Row @ 20×1 – https://www.youtube.com/watch?v=Qi5W_9e4Q8M
3rd – 6-9 Right Arm Half-Kneeling Arnold Press @ 20×0
4th – 6-9 Right Arm Hand Supported DB Row @ 20×1
D. KB Horn Bicep Curls @ 20×0, 15-20 reps (explode your arms is the goal) x 2 sets, 2 min – https://www.youtube.com/watch?v=YzTfq9VaQKs
Tuesday
A. Back Squat, 5-5-5, 3 min – tough sets / good positions
B. Barbell Romanian Deadlift @ 20×1, 12 tough reps x 3 sets, 3 min – tough sets / from a rack / good positions
C. Medium Grip Bench Press @ 20×1, 5-5-4-4-4, 2-3 min b/t – all tough sets
D. 3 Rounds For Time:
5 Left SandBag Clean to Shoulder @ 100/150
20 Left Leg Reverse Lunge
5 Right SandBag Clean to Shoulder @ 100/150
20 Right Leg Reverse Lunge
Wednesday
A. Warm-Up/Prep
B. For Time [Working in a 30 sec on / 30 sec off format]
100 cal Row / Bike Erg / Ski Erg
80 Air Squats
60 Alternating Hang DB Power Snatch @ 35/50lbs
40 Kipping Knee Raises (knees past hip)
20 Burpees – no jump @ top
*30 min Time Cap
C1. Flat DB Bench 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, 3-2-1-3-2-1- 1 min – 3s @ light / 2s slight heavier, 1s slight heavier *if you cant increase weight, just do 1-3 reps x 6 sets / otherwise run this like waves, do 3 @ light / 2 @ mod, 1 @ heavier, then back down in weight for 3 reps @ light, etc
B. Split Jerk EMOM x 12 minutes
4 min – 4 reps @ Light
4 min – 3 reps @ Moderate
4 min – 2 reps @ Harder
C1. 4 Alternating Turkish Get Up x 3-5 sets, rest as needed
C2. Goblet Squat @ 42×1, 6-9 tough rep @ tempo x 3-5 sets rest as needed
D. 5 Rounds For Max Reps
1 min [8 DB Thrusters @ 20/35/hand + AMRAP Echo Bike in time remaining
1 min rest
*if short on bikes for everyone, partner up – 1 person is working on the min, then on that person rest person 2 goes
Friday
A. Warm-Up/Prep/Say Prayers/Question Life Choices / Kiss Your Momma
B. 5 Rounds
90 sec Rowing
45 sec @ 5/10
45 sec @ 9/10
30 sec Rest
90 sec Bike Erg
45 sec @ 5/10
45 sec @ 9/10
30 sec Rest
90 sec Ski Erg
45 sec @ 5/10
45 sec @ 9/10
30 sec Rest
90 sec Echo Bike
45 sec @ 5/10
45 sec @ 9/10
30 sec Rest
C1. Seated Barbell Press @ 10×1, 6-9 reps x 5 sets, 1-2 min
C2. Kipping Gymnastic Skill [TTB/Pull-Up] x 5 sets, 1-2 min