Jan. 9-Jan. 14
*****Thursdays are now a MAKEUP day. I will still post an aerobic interval but class will be a fill in from SUNDAY-WED. I will be posting Sundays instead of Saturdays as they will be set in stone whereas Saturdays are always free form partner. Sundays will always be an EMOM 40 day :)
Monday
A. 3 Position Snatchx3 sets@65%
B. Snatch EMOM 12-start at 80% and increase a little bit every 4 sets
C. Snatch Deadliftx5x2@90%, x3x2@100% of snatch max
6-5-4
CTB or Pull Up
*barbell
Rest 2 minutes
x4 sets
Round 1-OHS
Round 2-Thruster
Round 3-HPC
ROund 4-Pick one of the three to repeat
Tuesday
A. BAck Squatx5x5-60,65,70,75,80%
B. 5 sets
1 min plank
30 flutter kicks
3 rounds
10 Power Clean@LIGHT
3-6 MU, HSPU or push ups
Rest 3 min
x4
Wednesday
A. Strict Pressx5x5@60,65,70,75,80%
B1-Incline DB Pressx10x4
B2-DB Curl to Pressx8x4
Not for "time"
4 sets
8 Sandbag Cleans
Max Hold At Chest
:45 Plate Pinch
7 min AMRAP
3-6-9-12....etc
HSPU or DB Push Press
6-12-18-24...etc
Single Leg Squat (these can be pistols OR REBSS or single leg to box)
Thursday
Run
8 sets
300M @mile pace
200M Slow jog
Friday
A. Clean Pull+Floating Clean Pull+Floating Clean+Jerk with Pausex3 sets@65%
B. Hang Clean+Jerk+Clean+Jerkx3@75%
C. Front Squatx2x3@75% then EMOM 5@80%-1 rep
EMOM 8
6 Touch and Go Power Clean and Jerk
DIRECTLY into
3 sets
10 shuttle Runs (up and back is 1)
8 Thrusters@medium heavy
Sunday
A. Deadliftx5x5@60,65,70,75,80
EMOM 40
1-6 shuttle run
2-7-12 T2B (unbroken sets)
3-15/12 cal row
4-5 Power Cleans@135/95