Wk 1/4 – Aug. 19/2024
Monday
A. 1 Snatch High Pull + 1 Floating Squat Snatch (4 sec lower) + 1 OHS x 6 sets, rest as needed
B. 10 touch and go unbroken power snatch every 2 min x 2 sets- toughest load – working on cycle effieciency
C. 1 Power Clean + 1 Floating Squat Clean (4 sec lower) + 1 Split Jerk x 6 sets, rest as needed
D. 10 touch and go unbroken power clean every 2 min x 2 sets – tough load – working on cycle efficiency
E. Barbell Split Squat, 10 tough reps per leg x 2 sets, 1 min b/t legs – from a rack – tough load
F. EMOM x 10 minutes – fast
1st – 15 KBS – overhead – heavy
2nd – 8/10 cal fast Ski Erg
Tuesday
A. Bench Press, work to a toughest set of 8 – one tough set / warm-up with 3-4 reps / then go for it!
B1. Bench Press, 8 reps @ 85-90% of A x 3 sets, rest as needed
B2. Pull-Work (weighted, negatives, ring rows, etc) x 3 sets, rest as needed
C. 3-4 Rounds:
2 min [2-5 Wall Walks + AMRAP Easy Rowing in time remaining]
(Into…..)
2 min [5-15 Toes to Bar + AMRAP Easy Rowing in time remaining]
D. 200m Farmer Carry @ 50/75/hand For Time
Wednesday
A. Warm-Up/Prep
B. For Time
800m Running
40 Air Squats
10 Burpees
600m Running
30 Air Squats
10 Burpees
400m Running
20 Air Squats
10 Burpees
200m Running
10 Air Squats
10 Burpees
B1. Weighted Side Bridge, 30 sec per side x 3 sets, 30 sec b/t sides
B2. Weighted Single Leg Glute Bridge, 10-12/leg x 3 sets, 30 sec b/t legs
C. FLR on Rings, 30-45 sec per min x 5-10 minutes
Thursday
A. Back Squat, work to a challenging set of 8 – one tough set
B. Deadlift, work to a challenging touch and go set of 8 – one tough set
C. 8 sets @ high effort
30 sec Echo Bike
30 sec rest
30 sec Ski Erg
30 sec rest
30 sec Rowing
30 sec rest
Friday
A. Pendlay Row @ 10×1, work to a challenging set of 10
B1. Pendlay Row @ 10×1, 10 reps @ 85-90% of A x 3 sets, rest as needed
B2. Seated DB Press @ 10×1, 12-15 tough reps x 3 sets, rest as needed
C. For Time – Working in a 60 sec on / 30 sec off format
40 cal Bike Erg
40 Kipping Knee Raises
7 x [5 Hand Release Push-Ups + 2 SandBag Clean Over Shoulder @ 100/150lbs]
D. Bent Over Reverse Flys @ 10×0, 12-15 reps x 3 sets, rest as needed