Wk 2/4 – SW Active -Oct. 21
Monday
A. 1 Snatch High Pull + 1 Below Knee Hang Squat Snatch + 1 Snatch Balance + 1 OHS x 7 sets, rest as needed- Moderate Load, Good Positions
B. 8-10 sets @ high effort
100m Ski or Row
11 Double Unders
9 KBS @ 16/24kg
7 Air Squats
5 Push-Ups
1 min Rest
Coach Notes – should be around that 1-1:30 min of work / adjust if its taking to long for individuals
C. 3-5 sets:
8-12 DB Bench Press @ 20×1
– 10 sec rest –
10-20 Plank Shoulder Taps
2 min Rest
Tuesday – Open Gym
A. Erg [s]
2 sets:
1k Ski Erg @ Easy Effort
(Into….)
5 Rounds @ high effort
60 sec Rowing
60 sec Rest
60 sec Echo Bike
60 sec Rest
Wednesday
A. Back Squat, 4-4-3-3, 3 min – 4 tough sets
B. Deadlift @ 11×1, 4-4-4, 3 min – 3 tough sets
C. Close Grip Bench Press, 4-4-4, 2-3 min – 3 tough sets
D. 5 Rounds:
5-8 Toes to Bar
1 min Easy Erg
E. 5 Rounds
Wall Walk/HSPU/Push-Up Work [CoachJoey will prescribe reps / movements for you]
1 min Easy Erg
Thursday
A. Single Leg Hurdle Jump with Double Bounce, 5 reps per leg x 3 sets per leg – rest as needed b/t – https://www.youtube.com/watch?v=73Xro-b2DfU
B. 2 Foot Lateral Hurdle to 1 Foot Land, 5/leg x 3 sets, rest as needed b/t – https://www.youtube.com/watch?v=QT7HQXxC7kQ
C1. 5 Seated Box Jumps onto High Box x 5 sets, 30 sec
C2. Double Unders, 30-60 sec practice x 5 sets, 30 sec
D. @ High Effort
3 min AMRAP
400/500m Rowing
AMRAP Burpees in time remaining
2 min Rest
3 min AMRAP
400/500m Ski Erg
AMRAP Double Hang KB Clean to OH @ 20/35/hand
2 min Rest
3 min AMRAP
800m/1,000m Bike Erg
AMRAP Burpees in time remaining
2 min Rest
3 min AMRAP
.7/.8 mile Echo Bike
AMRAP Double Hang KB Clean to OH @ 20/35/hand
Friday
A. 10 sets – fast
7 Wall Balls @ 15/20lbs to 9/10ft
1 Power Clean + 1 Hang Squat Clean – start @ light + 0-10lbs per set – finish @ tough
1 min Rest
B. 5 min @ 85-90%
10 Kipping Pull-Ups
10 cal Rowing
10 1 DB Step-Over 20/24” Box
– 2:30 min Rest
5 min @ 85-90%
5 Ring Dips
7 cal Ski Erg
9 Box Jump Overs @ 20/24” Box
C1. Pull-Up Work, 3-5 sets, rest as needed
C2. Pendlay Row @ 10×1, 8-10 reps x 3-5 sets, rest as needed