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

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