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Saturday –
A. 6 Sets
3 Position Power Clean
High Hang, below knee, floor;
rest 90-120 sec, working up
B. 3 Sets
Clean Extension x5 reps;
working on technique & extension
rest 90-120 sec, working up
C. 3 Rounds for time;
400m Run
21x DB Power Snatch 50/35 [switch arms as needed]
12x Burpee
Friday –
A. 5 Sets
Overhead Squat;
5 reps; working up to moderate set of 5;
rest 2 min after each set
B. 21-15-9, reps for time;
Overhead Squat [95/65#]
Pull Ups
C. 3 Sets [for quality/not for time/score]
C1. DB/kb Bent Over Row x 8-10 rpes
C2. Seated press x8-10 reps
Thursday –
A. 5 Sets
Close Grip Bench Press x 10 reps;
working up to a tough set of 10
rest 2-3 min
B. "MIchael"
3 Rounds for time
800m Run
50x Back Extension (Supermans)
50x Sit ups
Wednesday –
A. 7 Sets
Front Squat x 3 reps;
one set every 2 min for 14 min;
work up to a moderate set of 3 reps
B. 3 Sets
Push Press x 8 reps
work up to a moderate set of 8 reps
C. 12 min AMRAP
50x Wall Ball
40x Toes to Bar
30x HSPU
20x Pistol
Tuesday –
A. 10 min Alt EMOM;
A1. Hang Power Clean x5 reps
reset each rep for good positioning,
not for barbell cycling
A2. Strict Pull Up x5;
1 Second up, 3 seconds down
weighted if possible, otherwise just handle tempo
Sub Ring Rows at same tempo
B. 4 Rounds
40 sec on, 20 sec off;
1. Hang Power Clean 95/65#
2. Push Ups
3. Pull Ups
4. Row for Cal
Monday –
A. Deadlift;
10x50
8x60
6x70
4-6x 70-75%
4-6x 70-75%
B. Strict Press
10x50
8x60
6x70
4-6x70-75%
4-6x70-75%
C. 10 min AMRAP;
15x KBS [53/35#]
15x V-Ups (sub Sit-ups)