Week of April 26, 2021

Monday

A. Snatch Push Press + OHS + Snatch Balance:

- (3+2+1) x3sets @ 80-85% 1RM Snatch

- (1+1+1) x 2sets @ 95-100% 1RM Snatch.

*Rest 2 minutes between sets *

B. Back Squat:

- 5,3,1,5,3,1,10,10

* rest 2 minutes between sets *

3 Rounds

5 Muscle Ups

9 Hang power cleans (155/105)

7 Push Jerks (155/105)

50 Double Unders

Cap: 15 minutes

Tuesday

A. 4 Rounds

50ft Right Arm Single Arm Overhead Carry (Moderate-Heavy)

50ft Right Arm Single Arm Farmer's Carry (Moderate-Heavy)

50ft Left Arm Single Arm Overhead Carry (Moderate-Heavy)

50ft Left Arm Single Arm Farmer's Carry (Moderate-Heavy)

*2 Min Rest between rounds.

3 Rounds for Max Reps of:

1 Minute: Burpees

1 Minute: Power snatches (75/55)

1 Minute: Box jumps (24”/20”)

1 Minute: Thrusters (75/55)

1 Minute: Chest-to-bar pull-ups

-Rest 1 Minute-

Wednesday

A. Power Snatch + Snatch:

- (2+1) x 2 @ 70-75% 1RM Snatch

- (1+1) x 3 @ 75-80% 1RM Snatch

* Rest 60-90 seconds between sets

B. Front Squat:

- 4x4 Move up in weight each set.

* rest 60-90 seconds between sets *

2 Sets:

3 Rounds

Run 200m

15 Toes to bar

Run 200m

10 Strict handstand push ups

-Rest 3:00 between sets-

Thursday

3 rounds

10 dumbbell bench

15 tricep push down

3 rounds

10 incline dumbbell bench

15 tricep push down

3 rounds

10 dumbbell seated shoulder press

15 tricep push down

3 rounds

1000m bike

21 deadlifts (165/115)

-Rest 5 minutes-

3 rounds

1000m bike

15 deadlifts (185/125)

-Rest 5 minutes-

3 rounds

1000m bike

9 deadlifts (225/155)

Friday

A. Power Clean + Clean and Jerk:

- (1+1+1) x 5 sets

* Rest 2 minutes between sets

B. Snatch Pull:

- 3 sets x 3 reps @105% 1 RM Snatch

* Rest 2 minutes between sets