Week of July 13

Updated: Jul 14

Monday

A1. Front Squatx5x3@75%

A2. Weighted pull upx3x5

B1. GHD Sit upx15x3

B2. Arch Holdx45 secx3

B3. Side plankx30 sec/sidex3

+

3-5-8-13-21

Clean (weight is lowered twice, once after 3 reps, once after 8 reps)

Pull up

*weight should be 70-80% or so, then 50-60%, then 40%

Tuesday

A. Snatch@75% Every 90 seconds 2 reps for 6 sets

B1. HSPU negativex1x5....slowest possible

B2. Tuck or L Sitx10-20 secx5

B3. DB Strict Pressx5x5

+

5 min amrap

100 m run

10 push ups 

10 alt db snatch@55/40

rest 90x3

Wednesday

A. Push Pressx5x3@75%

B1. Sled Pushx40 ftx4

B2. One arm DB Rowx5/sidex4

B3. Bicep Curlsx10x4

+

3 rds

15 cal row

15 Thrusters@95/65

60 du/120 su

Thursday

A. Back Squatx5x3@75%

B1. Rear elevated split squatx6/legx3

B2. Hollow Rockx15+Hollow Holdx20 secx3

B3. Sorenson holdx20-30 sec x3

+

9 min AMRAP

40 Wall Ball

30 T2B/40 HKR

20 Burpees

Rest 3 min

9 min AMRAP

20 Wall Ball

15 T2B/20 HKR

10 Burpees


Friday

A. Clean and Jerk-every 90 for 6 sets-2 reps@75%

B. Every 2 minutes, working for 90 seconds \

1-DU

2-HSPU

3-High Hang Power Clean

+

20 min AMRAP

200 M Run

3 Box Jumps

3 Power Cleans

200 M Run

6 Box Jumps

6 Power Cleans

(add 3 jumps and 3 cleans each round)

119 views

Recent Posts

See All

Week of Oct. 19 2020

Monday A1. Front Squatxx3x5@78% A2. 1 Arm DB Pressx5/armx5-challenging weight 5 Thrusters :15 Sled Sprint Rest 90 secondsx10 Tuesday A. Power Snatch EMOM 7- 2 reps@78% B. Scap Y,T,W with #2.5 or #5

Week of Oct. 12 2020

Monday A. Snatch Balance+2 OHS x3x5-off feel B. TGU-6 per side HEAVY as you can control 3 Rds 500 m Row 30 Push ups 20 OHS 10 ALT. DB Snatch Tuesday A1. REBBSx8/legx3 A2. 1 and 1/4 goblet squatx10x3 B

Week of Oct. 4 2020

Monday A. Front Squatx5x3@75% B1. Strict Pull upx3-5x3 (Hardest Variation possible-weighted, CTB, tempo) B2. BB supinated rowx8x3-STEADY CONTROLLED TEMPO 14 Min AMRAP 80 FT OH walking lunge with a pla

5 Production Drive
Brookfield CT 06804

203-546-7570
rob@trainattoro.com


 

  • Facebook
  • YouTube
  • Instagram