Week of Feb. 15, 2021

MONDAY

A. 3 position Clean@65,65,70,70,75,80% (RDLx10x4)

B. Front Squatx3x5@75% (Goblet Squatx5x5)

+

400 M Run (800M Row)

35 Wall Ball

50 Box Jump Overs

35 Wall Ball

200 M Run (250M Row)


Tuesday

A. 3 Position Snatch-65,65,70,70,75,80%

B. Overhead Squatx3 reps@70%x3 sets, 2 setsx75%

C. 8 min AMRAP

10 Hollow Rocks

:15 Hollow Hold

10 Arch Ups

:15 Arch Hold

20 Abmat sit ups

+

4 rounds

250M Row

12 OHS

20 Push Ups


Wednesday

A. Hang Power Cleanx2x8-off feel

B1. Strict Pull Upx3-5 Reps-if you can hold at top for 3 seconds, 3 second lower

B2. Pendlay Rowx5x3

+

10 min on clock

3 Pull ups-if you have CTB/ Bar MU, do them for first 3 rounds

6 Deadlifts@185/125

6 Pull Ups

6 Deadlifts

9 Pull ups

6 Deadlifts

12 Pull Ups

12 Deadlifts

15 Pull ups

12 Deadlifts

18 Pull Ups

12 Deadlifts

21 Pull ups

18 Deadlifts

24 Pull ups

18 Deadlifts

27 Pull ups

18 Deadlifts


Thursday

A. Push Jerkx3@70,70,70,75,75,75%

B. Back Squatx5x5@75%


3 rounds

500 M Row

25 Thrusters-start very light, each round get heavier

25 T2B


Friday

A. Power Snatch (:30 ON/:30 Break), 8 sets (55,55,55,60,65,65,70,70%)

B1. DB Weighted jumpsx5x5

B2. CG Benchx5x5...feel (if you have a shoulder issue, landmine pressx5/sidex4)


100 M Run

7 Clean and Jerk@135/95

Rest=work x7


SUNDAY

Row-with partner, one goes, then other

300M

100M Easy

100M Sprint

x5

Rest 5 min

15 min with a partner switching rounds

5 Burpees

10 KBS

3 DBALL

90 views0 comments

Recent Posts

See All

Week of May 10, 2021

Sorry everyone for the delay!!! Tuesday A. Front Squat+Back Squat (3+3)-build!x 5 sets 7 rounds 12/10 cal row 12 Hang Power Snatch 75/55 12 OHS Wednesday A. Deadlift 1rep@77% 1 rep@84% 1 rep@92% 6-10

Week of May 3, 2021

Monday A. Snatchx3x2@70% x2x2@75% x1x2@80% B. Snatch Deadlift+High Hang Shrug (3+5)@90% of snatch 25 min PARTNER Murph "Prep" 5 Strict Pull Ups 10 Push Ups 15 Air Squats Switch full rounds with your p

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 * res