Tuesday, January 2nd - Sunday, January 7th

Week 1

 

Tuesday

 

(A) Beat swings – 3 x 8

(B)Muscle – up + KBS, 32/24kg – 10 x (2 + 8) OT1.5M

 

(C)Clean + Front Squat + Jerk – 70% x 2(1 + 1 + 1) x 5

 

(D)Back Squat – 75% x 5 x 5

 

(E)AMRAP in 3 minutes x 4, rest 1 minute

·      5 power clean + OH

·      8 C2B pull-ups

·      20 double – unders

(F) Hollow Rock – 3 x 40s

 

Wednesday

 

(A) Tall snatch – 5 x 3

 

(B) Row 8 minutes x 3, rest 2 minutes

 

(C1) Weighted Plank – 5 x 40s

(C2) ABMAT sit – up – 5 x 15

 

 

Thursday

 

(A) Snatch – 70% x 3 x 5

 

(B1) Strict Ring Dip – 5 x 5

(B2) Strict pull - up – 5 x 8

 

(C) 5 RFT

·      5 snatch, 115/75lbs

·      8 HSPU

 

(D1) Ab wheel – 4 x 10

(D2) Back extension – 4 x 10

 

Friday

 

(A) Handstand walk practice – 10 minutes

 

(B) OT3M x 5

·      5 deadlift, 70%

·      8 toes to bar

 

(C) AMRAP in 14 minutes

·      10 burpee box jump over

·      15 wall ball, 20/14lbs

·      20 double – unders

 

(D1)weighted side plank – 5 x 20s

(D2) V – ups – 5 x 15

 

Saturday

 

(A) Snatch -  heavy single

 

(B) Front squat – 5 RM

 

(C) 50 push – ups, then

 

5 rounds

·      20 SA OH DB walking lunge, 50/35lbs

·      15 calories row

·      10 burpees

then, 50 push – ups

 

(D) ab work of choice