Monday, April 17th - Sunday, April 23rd

Week 3

 

Mon

 

Clean + Front Squat + Jerk - 80% x 2(1+1) x 4 

 

Back squat - 80% x 5 x 5

 

AMRAP in 3 x 3, rest 2

10 Thruster, 95/65lbs

Row 150m

 

Rest 5

 

100 calories assault bike, consistent pace

 

then,

 

4 sets:

8-15 Back extension

8-15 GHD sit-up

 

Tues

 

Tall snatch  + Hang snatch – Heavy set of (2 + 1)

 

Snatch segment deadlift (inch, knee, high thigh, tall) – 83% (of snatch) x 3 x 3

 

Push press - 80% x 5 x 5

 

AMRAP in 10 minutes:

 

·      1, 2, 3, 4, 5…  reps Bar Muscle-ups

·      1 Power Clean + 1 Jerk, 95/65lbs, 115/78lbs, 135/90lbs, 155/103lbs, 175/118lbs

 

 

 

 

 

 

 

Wed

 

Accumulate 60s L – sit

 

Front Squat - 80% x 3 x 5 

 

10 minutes to work up to a heavy set of 3 deadlift

 

AMRAP 8

 

5 Toes to bar

10 Power Snatch, 75/53lbs

20 Double-unders

 

Rest 4, and then

 

21, 15 & 9 reps

 

Handstand Push-ups

Calories Row

 

4-5 sets

8 – 12 T bar

8 – 12 Good mornings

8 – 12 Ab wheel

 

Thur

 

Snatch Balance + Overhead Squat – Heavy (2 + 1 )(work on punching yourself down, not allowing bar to travel higher than the initial rack height on shoulders).

Power jerk - moderately heavy set of 3, (try to beat last week if it feels good)

 

Run 1200m

63 kettlebell swings, 24/16kg

36 pull-ups

 

run 800m

42 kettlebell swings,24/16kg

24 pull-ups

 

run 400m

21 kettlebell swings, 24/16kg

12 pull-ups

 

 

Fri - foam roll, stretch 

 

Sat

 

Snatch - Heavy single

CJ - Heavy single

Back Squat - 3RM

 

AMRAP in 7

 

1 rope climb

5 thrusters, 135/93lbs

 

Rest 5

 

AMRAP in 7

 

12 dumbbell snatch, 50/35lbs

20 push-ups

 

3-4 sets

5 SLDL

30 – 45 seconds weighted plank

 

 

Sun

 

Yoga