Monday, April 3rd - Saturday, April 8th
/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
