Monday, April 30th - Sunday, May 6th

Monday

 

(A1) Deadlift – 3 RM

(A2) Ring Dip – 3 RM

(B)

OTM x 4

1: 10-15s; rest 10s; 10-15s Chin Over Bar

 

2: 6 Burpee Box Jump Overs (step over OK)

 

3: 10 DB Snatches (<=50/35)

 

then, at 13:00:

 

For time as fast as possible:

 

8-6-4

Burpee over DB

DB Snatches

 

(C1) Hollow hold – 3 x 30s

(C2) V – ups – 3 x 15

 

 

Tuesday

 

(A1) Overhead squat – 5 x 3

(A2) Weighted pull – up – 5 x 3

(B)

60s AB @80% RPE

 

Rest 2 minutes

 

55s AB + 3/side Single Arm DB Thruster* @85% RPE;

 

Rest 4 minutes

 

50s AB + 5/side @90% RPE;

 

Rest 6 minutes

 

45s AB + 7/side @100% RPE

 

(<=50/35)

*ideally weight is one you can go unbroken, i.e., DB does not touch floor

 

(C) Ab wheel – 3 x 8 - 12

 

Wednesday

0:00 – 10:00)

AMRAP 10

7/side DB Hang Clean and Jerk (<=45/30)

7 AB-mat sit ups

200m run

 

Rest 5

 

(15:00 – 23:00)

AMRAP 8

6/side DB Overhead Lunge

6 DB Goblet Squat

14/12 cal row or 10/6 cal AB

 

Rest 3

 

(26:00 – 32:00)

AMRAP 6

5/side DB Hang Clean and Jerk

5 Toes to Bar/Knee Raises

12/10 cal row or 8/5 cal AB

 

Rest 2

 

(34:00 – 39:00)

5 mins max cal/meters AB/row (try to match last week)

Thursday

(A1) Jerk – 3 RM

(A2) strict pull up – 3 RM

(B)

AMRAP 4

30 Power Clean and Jerk (<=85/55)

Max Plank in remaining time

 

Rest 1:30

 

AMRAP 4

30 Pull Ups/Ring Rows (make ring rows tough!)

Max Burpee Over Bar in remaining time

 

Rest 1:30

 

AMRAP 4

150 Double Unders/200 Single Unders

Max Thruster in remaining time

 

(C) Side plank – 3 x 30s each

 

Friday

(A) Back squat – 3 RM

(B) For time:

 

5 Wall Ball

10 beat swings/15s active hang*

200m run**

10 WB

10 beat swings

200m run

15 WB

10 beat swings

200m run

20 WB

10 beat swings

200m run

25 WB

10 beat swings

200m run

 

*focus on keeping rhythm of beat swings throughout.

**300m/250m row replacement

 

(C) toes to bar 3 x 10 - 15

 

 

Saturday

(00:00-10:00)

Starting with empty barbell, build to moderate-tough 3-rep front squat in 10 minutes;

 

(10:00-20:00)

Staring with empty barbell, build to a mod-tough 3-rep Push Press in 10 minutes;

 

(20:00-25:00)

Rest + Set Up for:

 

(25:00-34:00)

OT90s x 6:

 

5 Hang Power Clean

5 Thrusters

5 Lateral Burpee Over Bar

(<=75/55)

 

(34:00 -  )

OTM until failure to complete within minute:

 

7 Hang Power Clean

7 Thrusters

7 Lateral Burpee Over bar

 

(cap at 6)