Monday, December 10th - Saturday, December 15th

Week 3


Monday


(A1) Wall foam rolls - 2 x 20

(A2) Parallette shoulder extensions - 2 x 20

(A3) False grip hold - 2 x 10s


(B) Box drill - MU pull, MU pull to transition


(C) Jerk Balance + BTN Jerk - 5 x (1 + 3)


(D) Alternating OTM x 10

  • ï5 HSPU

  • ï10 DB snatch, 50/35lbs

  • ï30 double - unders


(E1) Strict Toes to bar – 3 x 12

(E2) KB side bend – 3 x 20


Tuesday


(A1) Bear rolls - 5, 4, 3, 2, 1

(A2) Overhead opener - 5 x 30s


(B1) L chin ups - 8, 6, 4, 2

(B2) Ring transition - 16, 12, 8, 4


(C) Snatch lift off + Pause snatch - 68% x (1 + 1) OTM x 5, 70% x (1 + 1) OTM x 5


(D) 10 minutes to establish 2RM Front squat, then 85% x 2 x 2


(F) 4 x 500m row, rest 3 minutes



Wednesday


(A1) Reverse V up on Rower – 4 x 20

(A2) Hollow hold – 4 x 30s

(A3) High to low cable rotation - 4 x 30


(B) At a moderate pace,

  • Row 2k

  • 100/70 cals AB

  • Row 1k



Thursday


(A1) Wall foam rolls - 2 x 20

(A2) Parallette shoulder extensions - 2 x 20

(A3) False grip hold - 2 x 10s



(B) Alternating OTM x 10

  • 8 strict ring dips

  • 6 false grip to as low as possible



(C1) Ring pull - up - 6 x 6 @ 21X1

(C2) Bar Dip - 6 x 6 @ 21X1



(E) Alternating OTM x 6

  • ï7 devils press, 35/25lbs

  • ï10 toes to bar


(F1) Weighted side plank – 3 x 30s each

(F2) Ring row hold - 3 x 12 - 15s


Friday


(A1) Crab Sliders - 5 x 5

(A2) Active Hangs - 5 x 5


(B1) Box drill - MU pull, MU pull to transition - 3 x 3

(B2) Ring transition - 3 x 10

(B3) Strict ring dips - 3 x 7


(B) 5 rounds

  • 5 power snatch, 95/65lbs

  • 10/7 cals ski erg

  • Rest 2 minutes


Saturday


(A) Clean lift off + pause clean - 68% x (1 + 1) OTM x 5, 70% x (1 + 1) OTM x 5


(B) 15 minutes to build to Back squat 3RM, 85% x 3 x 2


(C1) Lateral box step over - 5 x 6/each

(C2) SLDL - 5 x 6


(D)10 rounds

  • Thruster - 10, 9, 8… 3, 2, 1 reps, 95/65lbs

  • Run 200m