Monday, October 16th - Sunday October 22nd

Week 1

 

Monday

 

A) Ring muscle- up transition from feet – 3 x 8

B) Beat swings – 3 x 8

 

C) Back squat – 60% x 10 x 3

 

D) 1, 2, 3, 4…9 reps, 12 minute cap

·      HSPU

·      Power clean, 185/135lbs

E1) Good morning – 3 x 8

E2) Ab wheel – 3 x 8

 

Tuesday

 

A) Snatch push press + OHS – 70% (of snatch)  x (4 +1) x 3

 

B) Jerk – 70% x 3 x 5

 

C) 4 rounds

·      12 c2b pull – ups

·      15 burpees

·      run 350m

·      rest 2 minutes

 

D) 4 x 40s Weighted plank

 

Wednesday

 

(A) Clean pull + clean + front squat – 70% (of clean) x 2 (1 + 1 + 1) x 5

(B) Deadlift – 70% x 5 x 5

 

(C) 3 RFT

·      20 wall ball, 30/20lbs

·      15 ring dips

·      5 rope climbs

 

(D1) back extension – 3 x 8

(D2) Max L sit – 3 sets

 

Thursday

(A) HSPU from paralettes – 5 x 3 OT3M

(B) 5 RFT

·      8 box jumps

·      8 DB power cleans, 60/40lbs

·      8 DB push press, 60/40lbs

·      rest 1 minute

(C) Row 2k at constant pace

(D) weighted side plank – 3 x 40s per side

 

Friday – Rest

 

Saturday

 

(A) Snatch – 70% x 2 x 5

(B) Clean & Jerk – 70% x2(1 + 1) x 5

(C) Front Squat – 70% x 5 x 3

 

(D)

AMRAP in 3 x 3, rest 2 minutes

·      10 thrusters, 115/75lbs

·      10 DB snatch, 60/40lbs

·      10 burpees

(E) ab work of choice