Week of May 16, 2021
Monday
A. Snatch Pull + Snatch:
- (1+1) @ 80-85% 1RM Snatch
- (1+1) @ 85-90%
* Rest 60-90 seconds between sets *
B. Snatch:
- 3 singles @ 90-95% 1RM Snatch
* Rest 60-90 seconds between sets
AMRAP 20 Minutes
100 Strict Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
*8:00 Cap on Strict Pull-Ups
Tuesday
A. Power clean + Push Jerk:
2 @ 65% 1 RM Power Clean
2 @ 70%
1 @ 75%
- rest 60-90 seconds -
2 @ 70%
2 @ 75%
1 @ 80%
- rest 60-90 seconds -
1 @ 80-85+%
B. Clean Deadlift
- 4x3 @ 95% 1RM Clean
- rest 60-90 seconds between sets -
2 Sets (1 Set every 7:00)
4/3 Muscle Ups (sub burpee pull ups)
6 Power Snatches (115/80)
4/3 Bar Muscle Ups (sub jumping barmu or burpee pull up)
6 Power Clean and Jerks (115/80)
Wednesday
A. Front Squat + Back Squat:
- (2+2) x5 sets. Move up in weight each set.
* Rest 60-90 secs between sets
8 Sets (Complete every 3:00 or rest 1:1 b/t sets)
12/10 Calorie Assault Bike (OR another machine OR 150m Run)
10 Dumbbell Thrusters (35’s/25s)
8 Burpee Box Jump Overs (24/20)
Thursday
A. Hang Snatch
3 @ 65% 1 RM Snatch
2 @ 70%
1 @ 75%
- rest 60-90 seconds -
3 @ 70%
2 @ 75%
1 @ 80%
- rest 60-90 seconds -
1 @ 80-85%
AMRAP 8 Minutes
24/20 Calorie Bike Erg (OR another machine OR 250m Run)
12 Deadlifts (225/155)
-Rest 4-8 Minutes-
AMRAP 8 Minutes
12 Toes to bar
12 Dumbbell snatches (50/35)
Friday
A. 200M Run+one 50FT Sled push@heavy-6 sets
4 rounds
Row 500M
12 DB Box Step overs
12 DB Power Clean
8 HSPU
Sunday
Row "Lactate Threshold" Workout
7 Sets
75sec at fast,
75sec at easy,
75sec active recovery).
-No rest b/t reps or sets-
Active recovery pace is athlete choice (no stopping).
*This is an unbroken 20m15s workout.