Monday, May 1st - Sunday, May 7th

Week 5

 

Mon

 

Clean & Jerk – 90% x 1 x 3 , go up after 3 sets if it feels good

 

Back squat - 88% x 3 x 3

 

7 minute time cap:

4 rounds

·      10 thruster, 95/65lbs

·      10 chest to bar pull-ups

then, (1) one round of

·      5 thrusters, 95/65

·      5 chest to bar pull-ups

 

then,

 

50 calories Assault Bike

 

4 sets:

6 -8Glute-Ham Raise

8-15 GHD sit-up

 

Tues

 

3 position snatch (tall, hang, floor) – Heavy set of (1 + 1 + 1)

 

Snatch segment deadlift (inch, knee, high thigh, tall) – 80 - 85% (of snatch) x 3 x 3

 

Push press - 88% x 2 x 5

 

AMRAP in 10 minutes:

 

·      1 peg board ascent, going as high as you can come down with control

·      12 wall ball, 30/20lbs

 

3 rounds

·      30 seconds per side, side plank

·      rest 30s

 

 

 

 

 

 

 

Wed

 

Accumulate 60s L – sit

 

Front Squat - 85% x 2 x 4

 

10 minutes to work up to a heavy deadlift single

 

5 RFT

 

5 thrusters, 135/95lbs

10 calorie row

 

4-5 sets

6 – 10 T bar

8 – 12 Ab wheel

 

Thur

 

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

 

Power jerk – 90% x 1 x 3

 

50 pistols

150 double-unders

50 burpees

 

 

Fri - foam roll, stretch 

 

Sat

 

Snatch - Heavy single

CJ - Heavy single

Pause Back Squat – Heavy single

 

30 muscle-ups

 

Rest 5

 

AMRAP in 8

 

6 overhead squat, 135/90lbs

10 GHD sit-ups

 

3-4 sets

5 SLDL

30 – 45 seconds weighted plank

 

 

Sun

 

Yoga