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
25 Minute Partner AMRAP
30/24 Calorie Row
20 Burpee Box Jump Over (24”/20”)
10 Power Cleans (185/125)
-Complete rounds back and forth-
Sunday
Row "Aerobic Threshold"
1200m at easy, Rest 2min,
500m at faster, Rest 2min,
600m at moderate, Rest 2min,
250m at fastest, Rest 2min,
400m at fast, Rest 2min,
150m at sprint.
2 sets
27-21-15-9 (Ladies 24-18-12-6)
Ski Erg Calories
9-7-5-3
Sandbag Cleans (150/100)
-Rest 1:1 between sets-