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-



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