Monday, October 30th - Sunday, Nomember 5th

Week 3

 

Monday

 

A) Ring muscle- up transition from feet – 3 x 12

B) Beat swings – 3 x 12

 

C) Back squat – 68% x 10 x 4

 

D) 10 rounds, complete

·      4 HSPU

·      6 pistols

·      AMRAP double – unders until the 60s mark

·      Rest 60s

E1) Good morning – 3 x 8

E2) Ab wheel – 3 x 8

 

Tuesday

 

A) Snatch push press + OHS – 78% (of snatch)  x (4 +1) x 4

 

B) Jerk – 78% x 3 x 5

 

C) AMRAP in 8 minutes

·      2 bar muscle – ups

·      4 power cleans, 155/105 lbs

 

D) 4 x 45s Weighted plank

 

Wednesday

 

(A) Clean pull + clean + front squat – 78% (of clean) x 2 (1 + 1 + 1) x 5

(B) Deadlift – 78% x 5 x 5

 

(C)

·      25 burpees

·      5 rope climbs

·      20 burpees

·      4 rope climbs

·      15 burpees

·      3 rope climbs

·      10 burpees

·      2 rope climbs

·      5 burpees

·      1 rope climb

 

 

(D1) back extension – 3 x 8

(D2) Max L sit – 3 sets

 

Thursday

(A) HSPU from paralettes – 6 x 4 OT4M

(B) Run 400m x 2, rest 2 minute

(C) Row 500m at constant pace x 3, rest 2 minutes

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

 

Friday – Rest

 

Saturday

 

(A) Snatch – 78% x 2 x 5

(B) Clean & Jerk – 78% x  2(1 + 1) x 5

(C) Front Squat – 78% x 5 x 3

 

(D)

5 RFT

·      3 power snatch, 135/95 lbs

·      6 power clean & power jerk, 135/95 lbs

·      9 burpees

(E) ab work of choice