Week of April 12, 2021
Monday
Select ONE to work on
A. Snatch Push Press+ OHS:
- (5+1) x 2 sets @ 65-75% 1RM Snatch
- (3+1) x 3 sets @ 75-85% 1RM Snatch
* Rest 2 minutes between sets *
OR
A. 2 Position Snatch (Hang+ Floor):
- (1+1) x 4 working sets. Don’t start counting sets until 65% 1RM Snatch.
* Rest 2 minutes between sets *
B. Back Squatx3x8. Move up in weight each set
* rest 2 minutes between sets *
2 Sets
35 GHD’s (50 Tuck Ups)
35 Burpees to target
35 Toes to Bar
-Start 2nd set at 15:00-
Tuesday
A. Power Clean + Hang Squat Clean-these are touch and go in each set.
- (1+1) x 5 reps
- (1+1) x 4 reps
- (1+1) x 3 reps
- (1+1) x 2 reps
* Rest 2 minutes between sets
B. Clean Pull:
- 4x4 @ 95% 1RM Clean
- rest 60-90 seconds between sets -
+
Every 3:00 (6 sets)
- 0:00 - 3:00
15/12 Calorie Assault Bike
15 Power Snatches (65/45)
- 3:00 - 6:00
15/12 Calorie Assault Bike
12 Power Snatches (75/55)
- 6:00 - 9:00
15/12 Calorie Assault Bike
9 Power Snatches (95/65)
- 9:00 - 12:00
15/12 Calorie Assault Bike
6 Power Snatches (115/80)
- 12:00 - 15:00
15/12 Calorie Assault Bike
3 Power Snatches (135/95)
- 15:00 - 18:00
20/15 Calorie Assault Bike
1 Power Snatches (155/105)
Wednesday
A. Push Press + Push Jerk + Push Press:
- (1+1+1) x 4 sets. Work up to a challenging set.
* Rest 60-90 secs between sets
B. Front Squat:
- 2x5 reps
- 2x4 reps
- 1x3 reps
Move up in weight each set.
* rest 60-90 seconds between sets *
+
2 Sets (8 min Cap each set):
20-15-10
Thrusters@95/65
Pull Ups
-Rest 5:00 between sets-
Thursday
A. Dumbbell bench 12-10-8 (3 rounds)
-Go back and forth each set with a partner-
B. Strict Pull Ups 12-10-8 (3 rounds, bring down reps as needed)
-Go back and forth each set with a partner-
C. 6 sets
15 deficit push up (moderate deficit)
Barbell row (moderate weight)
40/32 Calorie Row
80 Wall Balls (20/14)
40/32 Calorie Row
40 Strict Handstand Push Ups
18 min cap
Friday
A. Dip + Jerk + 10 sec Overhead Hold:
- (1+1+10 sec Hold) x 5 sets
* Rest 2 minutes between sets
+
3 rounds (cap 9 min)
20/16 Calorie Row
20 Chest to bar pull ups
-rest until 15:00-
3 rounds (cap 9 min)
20 Push Ups
40 Air Squats
-rest until 25:00-
(Cap 9 min)
60 air squats
30 Push Ups
30/28 Calorie Row
30 Chest to bar pull ups
-Rest until 35:00-
AMRAP 5 Minutes
Max Clean and Jerks (115/80)
Sunday
Pick your machine(s)
1min at easy, 1min at fast
1min at easy, 1min at faster
1min at easy, 1min at fastest
3min at easy
15min at mod pace
5min at easy pace
15min at fast pace
5min at easy pace