Monday, October 29th - Saturday, November 2nd

Week 2

 

Monday

 

(A1) Prone PVC raise – 2 x 10

 

(A2) Standing hollow pulldowns 2 x 20

 

(B) Bar MU pull down hollow drill 3 x 5

 

(C) Bar MU scoop to hollow drill – 3 x 15

 

(D) 3 position clean (dip, hang, floor) – 5 sets ( 1 + 1 + 1) @ 63 – 73% (try to add from last week)

 

(E) Clean Pull – 93% x 5 x 3

 

(F) Front squat – 65% x 10 x 3

 

(G) Row – 30s sprint x 6, rest as needed

 

Tuesday

 

(A1) Prone PVC raise – 2 x 10

 

(A2) Standing hollow pulldowns 2 x 20

 

(B1) Arch Hollow tension drill – 3 x 15

 

(B2) Banded 3 position MU drill 3 x 5

 

(B3) Overgrip strict CTB pull – ups 3 x 4

 

(C1) Jerk – 68% x 5 x 5

(C2) Strict pull ups – 5 x 6 – 8

 

(D1) DB Bench Press – 5 x 8 – 10

(D2) DB Row – 5 x 8 -10

 

(E) 20 minutes

·      3 – 5 banded front levers

·      12 push ups

·      8/6 cals ski

 

Wednesday

 

(A1) Prone PVC raise – 2 x 10

 

(A2) Standing hollow pulldowns 2 x 20

 

(B) Straight arm slider bar pulls – 8 x 15s

 

(C) Straight arm block drill – 6 x 15s

 

(D) 3 position swing drill – 8

 

(E) 3 position snatch clean (dip, hang, floor) – 5 sets ( 1 + 1 + 1) @ 63 – 73%

 

(F) Snatch Pull – 93% x 5 x 3

 

(F) Against a 3 minute clock x 5, rest 3

·      Run 200m

·      20 DB snatch – 50/35lbs

·      AMRAP wall ball, 30/20lbs

 

Thursday

 

(A1) Prone PVC raise – 2 x 10

 

(A2) Standing hollow pulldowns 2 x 20

 

(B) Bar MU pull down hollow drill – 5 x max

 

(C) Banded 3 position MU drill – 5 max

 

(D) Posterior shoulder trio – 2 max

 

(E) Behind the neck push press – 3 x 8 – 10, add from last week

 

(F)

·      Row 500, then

 

5 rounds

·      (3 SA DB push press + 3 SA DB push jerk + 3 SA split jerk) x each side

·      3 rope climbs

Then

·      Row 500m

 

Friday

 

(A) 2 times, easy pace. Try to be as consistent as possible with splits.

·      Row 500m

·      2 mile AB

·      Run 800m

 

(B1) Toes to bar – 3 x 8 – 10

(B2) Ab wheel – 3 x 8 – 10

(B3) Hollow rock – 3 x 20s

 

(C1) Reverse V up on Rower – 3 x 12

(C2) Low to High cable twist – 3 x 20

(C3) Back extension – 3 x 12

 

Saturday

 

(A) Back squat – Heavy set of 5

 

(B) 3 rounds

·      75 double unders

·      20 DB box step overs, 50/35lbs, 24/20”

·      15 wall ball, 25/18lbs

·      10 C2B pull ups

·      Rest 1 minute