Training 3-27-17 to 4-2-17

Monday - Sunday

Rest - Get out of gym. Go Outside. Relax.

 

Beginning Monday, April 3rd, this page will become "Amity Performance." Below is preview of the first week, which begins next Monday, April 3rd.

AMITY PERFORMANCE

 

Week 1

 

Mon

 

Clean + Front Squat + Jerk - 75% x 2(1+1) x 5 

 

Back squat - 75% x 5 x 5

 

AMRAP 10

10 push press, 115/78lbs

Row 10 cal

 

Rest 5

 

AMRAP in 6 minutes

5 C2B pull-ups

10 burpees

 

then,

 

4 sets:

8-15 Back extension

8-15 GHD sit-up

 

Tues

 

Tall snatch - build up to a moderately heavy set of 3

 

Snatch segment deadlift (inch, knee, high thigh, tall) – 80% (of snatch) x 3 x 3

 

10 minutes to work on handstand walking, or HSPU from parallettes

 

Push press - 75% x 5 x 5

 

Run 800m

20 muscle-ups (rings)

Run 400m

 

 

 

 

Wed

 

Front Squat - 75% x 3 x 5 

 

6 minutes to work up to a heavy set of 5 deadlift

 

AMRAP 7

5/side, alternating Pistols

20 Double-unders

 

Rest 5, and then

 

15, 12 & 9 reps

 

Thruster, 115/78llbs

AB cal

 

4-5 sets

8 – 12 T bar

8 – 12 Good mornings

8 – 12 Ab wheel

 

Thur

 

Power snatch - moderately heavy set of 3

Power jerk - moderately heavy set of 3

 

50, 40, 30, 20 & 10 reps:

 

Row cals

Double-unders

 

Fri - foam roll, stretch 

 

Sat

 

Snatch - work technique, or build to a heavy single

CJ - work technique, or build to a heavy single

Pause Back Squat - 3RM

 

AMRAP in 4 x 2, rest 3 (pick up where you left off)

 

3, 6, 9, 12, 15…

T2B

Power clean + overhead, 135/93lbs

Rest 3

 

AMRAP in 4 x 2, rest 3 (pick up where you left off)

 

3, 6, 9, 12, 15…

C2B pull-ups

Box Jump with step down, 30/24”

 

3-4 sets

5 SLDL

30 – 45 seconds weighted plank