Monday, January 8th - Sunday, January 14th

Week 2

 

Monday

 

(A) Beat swings – 3 x 8

(B)Muscle – up + Double - unders – 10 x (3 + 20) OT2M

 

(C)Clean + Front Squat + Jerk – 73% x 2(1 + 1 + 1) x 5

 

(D)Back Squat – 80% x 4 x 4

 

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

·      5 power clean + OH

·      7 toes to bar

 (F) Hollow Rock – 3 x 45s

 

Tuesday

 

(A) Tall snatch + Hang snatch – 5 x (2 + 1)

 

(B) Row 6 minutes x 4, rest 2 minutes

 

(C1) Weighted Plank – 5 x 45s

(C2) ABMAT sit – up – 5 x 15

 

 

Wednesday

 

(A) Snatch – 73% 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) 5 RFT

·      15 power snatch, 75/55lbs

·      15 wall ball, 20/14lbs

 

(D1) Ab wheel – 4 x 10

(D2) Back extension – 4 x 10

 

Thursday

 

(A) Handstand walk practice – 10 minutes

 

(B) OT3M x 5

·      4 deadlift, 75%

·      8 GHD sit - up

 

(C) AMRAP in 14 minutes

·      5 HSPU

·      5 C2B pull ups

·      15 wall ball, 20/14lbs20 double – unders

 

(D1)weighted side plank – 5 x 25s

(D2) V – ups – 5 x 15

 

Saturday

 

(A) Clean & Jerk -  heavy single

 

(B) Front squat – 4 RM

 

(C)

 

5 rounds

·      20 DB Front rack walking lunges

·      15 toes to bar

·      10 bring dips

 

(D) ab work of choice

Sunday

Yoga