Week of Feb. 22 2021
Monday
A. 3 position clean@70,70,75,75,80,80% (5x5 Clean Pulls or DB Jump Squats)
B. Front Squatx3x3@75% x1x2@85%
+
3 rounds
200M Run (1 minute time domain)
21 Shoulder to Overhead@135/95 (use a weight you can do in 3 sets or less)
15 Lateral bar burpees
9 Bar Muscle ups (CTB or Jumping CTB)
Tuesday
A. 3 Position Snatch@70,70,75,75, 80, 80% (Wide grip Deadliftx5x5)
B. Snatch push Pressx3x5@70,70,70,75,75%
+
21-15-12-9-6-3
Power Snatch-increase weight each round
*50 DU after each round (150 singles)
Wednesday
A. Split Jerk@70,70,75,80,80,85%
B1. 1 ARM DB Pressx5/armx3
B2. HS slow negative 10-20 secx3-5x3
5 min AMRAP
5 Clusters@115/75
10 T2B
Rest 2 min
7 min AMRAP
5 Devil Press
20 GHD sit ups
Thursday
A. Back Squatx5x3@75% x3x2@85%
*in between each set
10 arch ups
10 sec arch hold
10 V or tucks ups
10 sec hollow hold
B. Single leg Box Balance squatx5/legx3 (sub for this is rear elevated split squat)
5 rounds
250 M Row
50 FT DB Lunge
50 FT HSWALK
Friday
A. Power Clean 10-8-6-4-2 (Start@55% and add weight)
Rest 1 minute after each set
B1. Strict Pull up-aim for 10 sec up/10 hold/10 downx3
B2. Muscle up transition workx10 repsx3 (if capable of strict-1-2 strict)
B3. 1 arm DB Rowx5/sidex3 (hold false if possible)
10 rounds
8 DB Snatch
6 HSPU
4 Burpee Box Jump Overs
2 Deadlifts@Heavy
Sunday
Bike
:40 Hard/:20 easy
:30 Harder/:30 easy
:20 Hardest/:40 easy
x4
1 minute switch
12 min AMRAP
4 Push Ups
4 Squat Thrusts
4 Squat Jumps
1 minute switch
Bike
:40 Hard/:20 easy
:30 Harder/:30 easy
:20 Hardest/:40 easy
x4
1 minute switch
12 min amrap
10 alt db snatch
10 db thrusters-light
100 FT Farmers Carry