Monday, October 9th - Sunday, October 15th

Week 5

 

Monday

 

(A) clean & jerk – heavy single

 

(B) Front Squat – Heavy single

 

(C) “FRAN”

21, 15 & 9 reps

·      thrusters, 95/65lbs

·      pull - ups

 (D1) 3 x 6 – 8 glute ham raise

(D2) 3 x 8 – 12 ab wheel

_

 

Tuesday 

(A) Jerk – heavy single

(B)

·      Run 400m @ 80% PRE

·      Run 400m @ 90% PRE

·      Sprint 400m @ 100%

 

(C1) Russian twists – 3 x 20

(C2) Side Plank – 3 x 40s/each

 

Wednesday

 

(A) Snatch – heavy single

 

(B)

5 RFT

·      2 rope climbs

·      15 wall ball, 30/20lbs

 (C1)  weighted plank – 3 x 35s

(C2) single leg glute bridge – 3 x 8 -12/side

 

 

 

Thursday

 

(A)  Power Jerk – Heavy Single

 (B) Row 2k

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Clean & Jerk– Heavy Single

 (B) Back Squat - Max

 (C)

·      Row 500m, then

5 rounds

·      8 power clean & jerks, 135/95lbs

·      8 chest to bar pull – ups

then, row 500m

ab work of choice

 

Sunday

Yoga