Monday, June 26th - Sunday, July 2nd

Week 4

 

Monday

 

(A) clean & jerk – 85% x 1 x 5

 

(B) Clean pull – 98% x 5 x 3

 

(C1) Back squat – 90% x 1 x 2

(C2) Weighted ring dip – 5RM

 

(D) 4 RFT

·      20 toes to bar

·      25 wall ball, 30/20lbs

·      50 double-unders

 

(E1) 3 x 8 – 12 weighted back extension

(E2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) Rope climbs – 10 x 1 OTM

 

(B) 5 RFT

·      10 HSPU

·      10 chest to bar pull-ups

·      20 pistols

 

(C) 20, 15 & 10 reps

·      HSPU

·      Power snatch, 95/65lbs

 

(D) 3 x max weighted plank

 

 

 

_

 

Wednesday

 

(A)  Snatch – 85%% x 1 x 5

 

(B)  Deadlift – 90% x 2 x 2

 

(C)3 RFT

·      15 burpee box jump overs

·      20/16 assault bike calories

·      run 400m

 

E1) 3 x 10 – 15 ab wheel

E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

(A)4 sets of max handstand walk

 

 

(B)Push Press – 5 x 8

 

(C) Weighted Lunge (barbell) 5 x 5/each

 

(D)

·      50 ring dips

·      75 push-ups

·      50 box jump, with step down

·      75 calories row

(E) 5x max L-sit

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Snatch– Heavy single

 

(B) clean & jerk – Heavy single

 

(C) Front Squat – 85% x 2 x 3

 

(D)

 

·      row 1k, then

 

3 RFT:

·      10 muscle-ups

·      15 power clean & jerk, 135/95lbs

·      20 toes to bar

 

·      then, row 1k