Wk 1/4 – May. 29/2023
Monday
A. Warm-Up/Prep
B. 10 Rounds:
200m Running
10 cal Rowing
– 30 sec rest –
* Rounds 1,2,3 – Easy
* Round 4,5 – Hard
C1. Bent Knee Hang from Pullup Bar with Medball b/t feet, 15-20 sec x 3 sets, rest as needed
C2. Handstand Hold against wall, 30-60 sec x 3 sets, rest as needed
C3. Toes to Bar Cluster 2-5 reps / 10 sec rest / 2-5 reps / 10 sec rest / 2-5 reps x 3 sets, rest as needed
Tuesday
A. Double Overhand No Hook Grip Deadlift @ 11×1, 7-7-7, 3-4 min b/t – no hook / reset every rep
B. 1 Squat Snatch + 1 Snatch Balance per min x 10 minutes – 5 min @ light – > increase if feeling good
C. 1 Squat Clean + 1 Push Jerk + 1 Split Jerk, 1 rep every 1;30 min x 8 sets – 4 sets @ light —>increase if feeling good
D. 5 Rounds For Max Reps
1 min [5 L arm DB Hang Clean to Split Jerk @ 45/65lbs + 2 SandBag Clean Over Shoulder @ 100/150lbs + AMRAP Ski Erg Cals in time remaining]
30 sec rest
1 min [5 R arm DB Hang Clean to Split Jerk @ 45/65lbs + 5 Goblet Squat @ 45/65lbs + AMRAP Ski Erg Cals in time remaining]
30 sec rest
Wednesday
A. Warm-Up/Prep
B. Every 2 min x 16 sets @ 85-90%
Set 1 – 15/20 cal Rowing
Set 2 – 15/20 cal Bike Erg
Set 3 – 15/20 cal Ski Erg
Set 4 – 15/20 cal Echo Bike
*Sustainable sets / coach joey will prescribe appropriate sets for you /
C1. Ring Tuck Hold, 10-20 sec x 3-5 sets, rest as needed * can scale this how you see from pullup bar, etc – https://www.youtube.com/watch?v=eRxFg4uMeXg
C2. Hollow Hold, 20 sec perfect position x 3-5 sets, as needed
C3. Kipping Pullup Cluster, 2-5 reps / 10 sec rest / 2-5 reps / 10 sec rest / 2-5 reps x 3-5 sets, rest as needed
Thursday
A. Back Squat, 6-6-6, 3 min – all tough sets
B. 4 Rounds For Max Reps
2 min [200m Running + AMRAP Alternating Step-Ups onto 20/24” Box] *if feeling groovy wear a weight vest*cough rob*
2 min rest
C. Barbell Hip Thrust, 10 tough reps x 3 sets, rest as needed – pay attention to foot angle under the hips (should be under bum) and make these tough
D. Lying Leg Curls on Swiss Ball @ 20×0, 10-12 reps x 3 sets, rest as needed
Friday
A. Warm-Up/Prep
B. For Time:
400m Running
27 KBS @ 35/53lbs
15 Push-Ups
200ft SandBag Carry @ 100/150lbs
400m Running
21 KBS @ 35lbs
12 Push-Ups
200ft SandBag Carry @ 100/150lbs
400m Running
15 KBS @ 35lbs
9 Push-Ups
200ft SandBag Carry @ 100/150lbs
C1. L-Sit from Parallettes / Rings / Pullup Bar, 10 sec x 3-5 sets, rest as needed
C2. Farmer Hold, 20-25 sec heavy x 3-5 sets, rest as needed
C3. Wall Walk, 1-5 reps x 3-5 sets, rest as needed