Monday, January 22nd - January 28th

 

Week 4

 

Monday

 

(A) Beat swings – 3 x 8

(B) Bar Muscle – up – AMRAP in 8 minutes

 

(C)Clean + Front Squat + Jerk – 80% x (1 + 1 + 1) x 3

 

(D)Back Squat – 85% x 4 x 4

 

(E) AMRAP in 8 minutes

·      8 thrusters, 115/75lbs

·      10 DB snatch, 50/35lbs

·      35 double - unders

 (F) Hollow Rock – 3 x 45s

 

Tuesday

 

(A) Hang snatch + Overhead squat – 5 x (1 + 2)

 

(B) Row 5k

 

(C1) Weighted Plank – 5 x 45s

(C2) ABMAT sit – up – 5 x 15

 

 

Wednesday

 

(A) Snatch – 78% x 2 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)

·      Row 1k; then

 

3 Rounds

 

·      15 power snatch, 115/75lbs

·      15 bar facing burpees

 

then, row 1k

 

(D1) Ab wheel – 4 x 10

(D2) Back extension – 4 x 10

 

Thursday

 

(A) Handstand Push – up  - AMRAP in 5 minutes

 

(B) OT3M x 5

·      5 deadlift, 78%

·      10 GHD sit - up

 

(C) AMRAP in 15 minutes

·      15/10 calories assault bike

·      10 burpee box jump overs, 24/20”

·      10 DB push press, 50/35lbs

 

(D1)weighted side plank – 5 x 30s

(D2) V – ups – 5 x 15

 

Saturday

 

(A) Clean & Jerk -  heavy single

 

(B) Front squat – 2 RM

 

(C) 5 RFT

 

·      25 double - unders

·      20 wall ball, 30/20lbs

·      15 C2B pull - ups

 

 

 

(D) ab work of choice