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