Monday, January 29th - Sunday, February 4th

Week 5

 

Monday

 

(A) Beat swings (Ring) – 3 x 8

(B) Ring Muscle – up + Double – unders – 10 x (2 – 3 + 30) OT1.5M

 

(C)Clean + Front Squat + Jerk – 65% x (1 + 1  + 1) OT1.5M, 70% x (1 + 1  + 1) OT1.5M, 75% x (1 + 1  + 1) OT1.5M

 

(D)Back Squat – 88% x 3 x 4

 

(E) AMRAP in 20

·      5 ring dips

·      10 DB snatch, 50/35lbs

·      10 calories assault bike

 

 (F) Ab wheel – 3 x 8 - 12

 

Tuesday

 

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

 

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

 

 

(C1) Weighted Plank – 5 x 45s

(C2) ABMAT sit – up – 5 x 15

 

 

Wednesday

 

(A) Snatch – 65% x (1 + 1  + 1) OTM, 70% x (1 + 1  + 1) OTM, 75% x (1 + 1  + 1) OTM

 

 

(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)

17.3

 

Prior to 8:00, complete:

3 rounds:

·      6 C2B pull ups

·      6 snatches, 95/65lbs

Then, 3 rounds:

·      7 C2B pull ups

·      5 snatches, 135/95lbs

Prior to 12:00, compete

·      8 C2B pull ups

·      4 snatches, 185/135lbs

Prior to 16:00, complete

·      9 C2B pull ups

·      3 snatches, 225/185lbs

 

 

(D1) GHD sit - up – 4 x 10

(D2) Back extension – 4 x 10

 

Thursday

 

(A)  Deficit Handstand Push – up  - 6 x 5

 

(B) Deadlift – 5RM, 90% (of 5RM) x 5 x 2

 

(C) AMRAP in 20 minutes

·      20/14 calories assault bike

·      50 double - unders

·      Row 350m

 

(D1)weighted side plank – 5 x 30s

(D2) V – ups – 5 x 15

 

Saturday

 

(A) Snatch -  heavy single

 

(B) Front squat – Heavy Single

 

(C) AMRAP in 6 x 2, rest 3 minutes

 

3, 6, 9, 12, 15 etc reps of

·      Thrusters, 95/65lbs

·      Row calories

 

 

 

(D) ab work of choice