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