Wk 2/4 – Aug. 26/2024
Monday
A. 1 Snatch High Pull + 1 Below Knee Hang Squat Snatch x 7 sets, rest as needed – tough sets
B. 5 Touch and go Power Snatch + 5 OHS every 2 min x 3 sets – fast / smooth – tough load that allows you to achieve this unbroken but have to work!
C. 1 Squat Clean + 1 Above Knee Hang Squat Clean + 1 Split Jerk x 7 sets, rest as needed
D. 5 touch and go Power Clean + 5 Push Jerks every 2 min x 3 sets – fast / smooth – ast / smooth – tough load that allows you to achieve this unbroken but have to work!
E. Barbell Split Squat, 8 tough reps per leg x 2 sets, 1 min b/t legs
F. EMOM x 10 minutes – fast
1st – 10 touch and go deadlifts – fast / smooth – moderate – not grindy – think cycling load – maybe 135-185lbs for males / 85-115 for females
2nd – 7 fast Bar Facing Burpees
Tuesday
A. Bench Press, work to a tough set of 6 – one tough set / warm-up with 3-4 reps / then go for it!
B1. Bench Press, 6 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 Rounds:
5 min [5-15 Toes to Bar + 5-15 HSPU/Push-Ups + AMRAP Easy Rowing in time remaining]
– No Rest
D. For Time
20 Burpees – no jump @ top
250ft unbroken Farmer Carry @ 24/32kg/hand – 5 burpee penalty every time you break
* 5 min Time Cap
Wednesday
A. Warm-Up/Prep
B. 5 Rounds For Time
400m Running
25 Alternating Step-Up onto 20/24” Box
C. Single Arm Single Leg Landmine RDL @ 20×0, 12-15/leg x 3 sets, rest as needed b/t – https://www.youtube.com/watch?v=Bqjice9TgtI
D. KB Windmills, 5 moderate / tough reps per arm x 3 sets, rest as needed
Thursday
A. Back Squat, work to a challenging set of 6 – one tough set
B. Deadlift, work to a challenging touch and go set of 6 – one tough set
C. 4-5 sets @ high effort
60 sec Echo Bike
60 sec rest
60 sec Ski Erg
60 sec rest
60 sec Rowing
60 sec rest
Friday
A. Pendlay Row @ 10×1, work to a challenging set of 8
B1. Pendlay Row @ 10×1, 8 reps @ 85-90% of A x 3 sets, rest as needed
B2. Press @ 10×1, 8-10 reps x 3 sets, rest as needed – from a rack/standing
C. For Time – Working in a 90 sec on / 60 sec off format
50 cal Rowing
25 Toes Through Rings
10 x [1 Wall Walk + 3 Box Jump overs @ 20/24” Box]
D. Ring Face Pulls @ 10×1, 10-12 reps x 3 sets, rest as needed