A. Power Snatch every :70 x 6 sets -- make this pretty close to 1rm but should be repeatable
B. Front Squat @ 20X1; 3 reps x 8 sets; rest 2-3m
+
3 Sets:
AMRAP UB Wtd. Pullup @15% BW/ 5% BW for female
:20 Rest
10-12 Ring Rows to toughest setting relative to rep range
2:00 Rest
+
15 Minute Z1 Airdyne
Sunday, April 30, 2017
Friday, April 28, 2017
Saturday April 29th 2017
3 sets @ consistent yet repeatable pace:
8 Minute Running Clock:
800m run
500m row
AMRAP in remaining time of...
8 Burpee Box jumps
8 Hang Power Snatch @ 75lb/55lb
8 minutes rest b/t sets
8 Minute Running Clock:
800m run
500m row
AMRAP in remaining time of...
8 Burpee Box jumps
8 Hang Power Snatch @ 75lb/55lb
8 minutes rest b/t sets
Thursday, April 27, 2017
Friday April 28th 2017
A. Power Clean. Squat Clean; build to a tough set (drop power clean from shoulders & rest 10s b/w reps)
B. Back Squat @21X1; 4 reps x 6 sets rest 2-3m
C. Incline BB Bench press; @ 30X1; 6-8 reps x 4 sets, rest 90s
+
EMOM for 10 minutes:
1st min: :20 Wall Facing Hs hold
2nd min: :15-:20 Hanging L-sit hold -- scale to bent knee if needed
B. Back Squat @21X1; 4 reps x 6 sets rest 2-3m
C. Incline BB Bench press; @ 30X1; 6-8 reps x 4 sets, rest 90s
+
EMOM for 10 minutes:
1st min: :20 Wall Facing Hs hold
2nd min: :15-:20 Hanging L-sit hold -- scale to bent knee if needed
Tuesday, April 25, 2017
Wednday April 26th 2017
A. Pause Split Jerk (2s in bottom of dip); 1-1-1-1-1-1-1-1, rest 80s (work all moderate sets)
B1. Strict Press @30X1; 5 reps x 4 sets rest 60s
B2. Weight Strict Pronated Pullup @30X0; 5 reps x 4 sets, rest 60s
C1. Double arm laying tricep Ext w/ dbells @ 30X0, 9 reps x 3 sets rest :60
C2. Double arm Bicep Curls @ 30X0, 9 reps x 3 sets rest :60
D1. Ring Rows @ 3030, 8-12 reps x 5 sets rest 30s (this should be done" easier" setting)
D2. Pushup @ 3030; AMRAP (-1), x 5 sets rest 30s
B1. Strict Press @30X1; 5 reps x 4 sets rest 60s
B2. Weight Strict Pronated Pullup @30X0; 5 reps x 4 sets, rest 60s
C1. Double arm laying tricep Ext w/ dbells @ 30X0, 9 reps x 3 sets rest :60
C2. Double arm Bicep Curls @ 30X0, 9 reps x 3 sets rest :60
D1. Ring Rows @ 3030, 8-12 reps x 5 sets rest 30s (this should be done" easier" setting)
D2. Pushup @ 3030; AMRAP (-1), x 5 sets rest 30s
Monday, April 24, 2017
Tuesday April 25th 2017
6 sets @ 85-90% effort
1 mile on assault bike
rest = work
*record all sets*
*females do .8 miles*
1 mile on assault bike
rest = work
*record all sets*
*females do .8 miles*
Sunday, April 23, 2017
Monday April 24th 2017
A. Snatch Pull. Above knee Hang Power snatch. Above Knee Squat Snatch, 1.1.1 every other min x 5 working sets (no drop)
B. Front Squat @21X1, 4 reps x 7 sets rest 2-3min
C1. Bent Over Barbell row @ 30X0; 8-10 x 3, rest 60
C2. Seated Double arm Dbell curls @ 30X0, 8-10 reps x 3 sets rest 60
+
15 min Z1:
Row 500m
Walking Lunges 50ft
Farmers Carry 100ft @ 32kg/24kg per hand
B. Front Squat @21X1, 4 reps x 7 sets rest 2-3min
C1. Bent Over Barbell row @ 30X0; 8-10 x 3, rest 60
C2. Seated Double arm Dbell curls @ 30X0, 8-10 reps x 3 sets rest 60
+
15 min Z1:
Row 500m
Walking Lunges 50ft
Farmers Carry 100ft @ 32kg/24kg per hand
Friday, April 21, 2017
Saturday April 22nd 2017
3 Rounds @ sustainable pace per round:
550m Row
100 Double Unders
20 KBS (24kg/16kg)
1 Mile Airbike
+
10-15m Low effort/ low impact aerobic cool down
550m Row
100 Double Unders
20 KBS (24kg/16kg)
1 Mile Airbike
+
10-15m Low effort/ low impact aerobic cool down
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