Monday, January 15th - Sunday, January 21st

Week 3

 

Monday

 

(A) Beat swings – 3 x 8

(B) Bar Muscle – up + KBS, 32/24kg – 10 x (3 + 8) OT2M

 

(C)Clean + Front Squat + Jerk – 75% x 2(1 + 1 + 1) x 3

 

(D)Back Squat – 83% x 4 x 4

 

(E)AMRAP in 6 minutes x 2, rest 2 minutes

·      8 DB power clean, 50/35lbs

·      16 DB front rack walking lunges, 50/35lbs

·      8 DB push press, 50/35lbs

·      8 burpees over DB

 (F) Hollow Rock – 3 x 45s

 

Tuesday

 

(A) Tall snatch + Hang snatch – 5 x (1 + 1)

 

(B) Row 5 minutes x 4, rest  90s

 

(C1) Weighted Plank – 5 x 45s

(C2) ABMAT sit – up – 5 x 15

 

 

Wednesday

 

(A) Snatch – 75% x 3 x 5

 

(B1) Strict Ring Dip – 5 x 5 (add weight/decrease assistance from last week)

(B2) Strict pull - up – 5 x 8 (add weight/decrease assistance from last week)

 

(C) AMRAP in 8 minutes

·      7 snatch, 95/65lbs

·      7 C2B pull – ups

·      20 double - unders

 

(D1) Ab wheel – 4 x 10

(D2) Back extension – 4 x 10

 

Thursday

 

(A) Handstand Push – up  + double – unders – 10 x (3 -5 + 20) OT2M

 

(B) OT3M x 5

·      5 deadlift, 75%

·      10 GHD sit - up

 

(C) AMRAP in 14 minutes

·      10 T2B

·      15 burpee box jump overs, 24/20”

·      20 wall ball, 20/14lbs

 

(D1)weighted side plank – 5 x 30s

(D2) V – ups – 5 x 15

 

Saturday

 

(A) Snatch -  heavy single

 

(B) Front squat – 3 RM

 

(C) 5 RFT -  18 minute cap

·      8 DB snatch (Left Side) , 50/35lbs

·      8 SA OH DB walking lunge (Left Side), 50/35lbs

·      12 burpees

·      8 DB snatch Right Side) , 50/35lbs

·      8 SA OH DB walking lunge (Right Side), 50/35lbs

·      12 burpees

 

 

 

(D) ab work of choice