Monday, September 18th - Sunday, September 24th

Week 2

 

Monday

 

(A) hang clean + clean + jerk – 83% x (1 + 1 + 1) x 5

 

(B) Back Squat – 3RM

 

(C) 5 RFT

·      5 power clean + thruster/cluster (1 + 1), 135/95lbs

·      5 chest to bar pull ups

 

 

 

(D1) 3 x 6 – 8 glute ham raise

(D2) 3 x 8 – 12 ab wheel

_

 

Tuesday

 

(A)  Handstand practice – 10minutes

 

(B) Jerk – 83% x 2 x 5

 

(C) AMRAP in 12 minutes

·      2 bar muscle - ups

·      10 kettlebell swings

·      run 200m

(D) Row 12 cals x 6, rest 2.5 minutes

 

 

(E) Russian twists – 5 x 20

 

Wednesday

 

(A) Hang snatch + Snatch – 83% x (1 + 1) x 5

 

(B) Snatch pull – 93% x 5 x 3

 

(C) With a 95/65lb bar, AMRAP in 1 minute, rest 1 minute between stations

·      power snatch

·      overhead squats

·      thrusters

·      shoulder to overhead

·      back squat

 

 

(D1)  weighted plank – 3 x 30s

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

 

 

 

Thursday

 

(A)  HSPU + double- unders – 10 x 2 – 4 + 20 OT2M

 

(B) 5 rounds

·      2 rope climbs

·      4 cleans, 155/105

·      6 ring dips

·      8 box jumps, 30/24”

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Clean + Front squat +  Jerk– 85% x 2(1+ 1) x 5

 

(B) Pause Front squat – 80% (of FS) x 3 x 3

 

(C)

·      50 wall ball, 20/14lbs

·      40 pull ups

·      30 db snatch, 50/35lbs

·      20 burpees

·      100 double – unders 

·      20 burpees

·      30 db snatch, 50/35lbs

·      40 pull ups

·      50 wall ball, 20/14lbs

 

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