Monday, September 11 - Sunday, September 17th

Week 1

 

Monday

 

(A) hang clean + clean + jerk – 80% x (1 + 1 + 1) x 5

 

(B) Back Squat – 5RM

 

(C) AMRAP in 3 minutes x 3, rest 1 minute

·      5 HSPU

·      5 chest to bar pull - ups

·      5 thrusters, 135/95lbs

 

 

 

(D1) 3 x 6 – 8 glute ham raise

(D2) 3 x 8 – 12 ab wheel

_

 

Tuesday

 

(A)  Wall walk – 4 x 5

 

(B) Jerk – 80% x 2 x 5

 

(C) AMRAP in 8 minutes

·      6 Ring dips

·      8 toes to bar

·      10 box jumps, 24”

(D) Row 15 cals x 6, rest 3 minutes

 

 

(E) Russian twists – 5 x 20

 

Wednesday

 

(A) Hang snatch + Snatch – 80% x (1 + 1) x 5

 

(B) Snatch pull – 90% x 5 x 3

 

(C) 5 RFT

·      3 power snatch, 135/95

·      6 power clean and jerk, 135/95

·      9 burpees

 

 

(D1)  weighted plank – 3 x 30s

(D2) single leg glute bridge – 3 x 8 -12/side

 

 

 

Thursday

 

(A) Bar muscle – up + double- unders – 10 x 2 – 3 + 20 OT2M

 

(B) 5 rounds

·      10 overhead squats, 95/65

·      10 GHD sit-up med ball toss, 10/8lbs

·      10 cals assault bike

·      rest 60s

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Clean + Front squat +  Jerk– 83% x 2(1+ 1) x 5

 

(B) Pause Front squat – 78% (of FS) x 3 x 3

 

(C)

·      25 wall ball, 30/20lbs

·      20 toes to bar

·      15 burpee box jump overs, 30/24”

·      100 double – unders

·      15 burpee box jump overs, 30/24”

·      20 toes to bar

·      25 wall ball, 30/20lbs

 

 

ab work of choice

 

Sunday

 

Yoga