Monday, April 10th - Sunday, April 16th

Week 2

 

Mon

 

Clean + Front Squat + Jerk - 78% x 2(1+1+1) x 5 

 

Back squat - 78% x 5 x 5

 

AMRAP 4 x 2, rest 3

15 wall ball, 30/20lbs

10 Assault Bike Calories

 

Rest 5

 

Row 2k, 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 - 78% x 5 x 5

 

Against a 6 minute running clock:

 

Run 800m, then

AMRAP HSPU

 

 

 

 

Wed

 

Front Squat - 78% x 3 x 5 

 

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

 

AMRAP 6

10 Dumbbell Snatch, 60/40lbs

10 Dumbbell walking Lunges, 60/40lbs (each)

20 Double-unders

 

Rest 4, and then

 

15, 12 & 9 reps

 

Push Press, 135/90llbs

C2B Pull-ups

 

4-5 sets

8 – 12 T bar

8 – 12 Good mornings

8 – 12 Ab wheel

 

Thur

 

Snatch Balance – Moderately heavy set of 3 (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)

 

40, 30, 20 & 10 reps:

 

Row cals

Assault Bike Calories

 

Fri - foam roll, stretch 

 

Sat

 

Snatch - Heavy single

CJ - Heavy single

Pause Back Squat - 2RM

 

AMRAP in 6, rest 3

 

12, 9, 6, 3 repeat

Power Snatch, 115/78lbs

T2B

 

Rest 4

 

AMRAP in 6

 

12, 9, 6, 3 repeat

Power clean + overhead, 135/93lbs

C2B pull-ups

 

3-4 sets

5 SLDL

30 – 45 seconds weighted plank

Sun

Yoga