Monday, February 12th - Sunday, February 18th

Week 7

 

Monday

 

(A) Beat swings (Ring) – 3 x 8

(B) 30 Ring Muscle - up

 

(C)Clean & Jerk – 70% x 1 OTM x 5, 75% x 1 OTM x 5, 80% x 1 OTM x 5

 

 

(D) 5 rounds

·      5  power cleans, 155/105lbs

·      10 HSPU

·      60s assault bike

·      Rest 60s

 

 (E) Ab wheel – 3 x 8 - 12

 

Tuesday

 

(A) Power snatch  - 5 x 3

 

(B) Row – 30 minutes

 

(C1) Hollow rock – 4 x 30s

(C2) V – ups – 4 x 15

(C3) side plank – 3 x 30s

 

Wednesday

 

(A) Snatch – Heavy Single

 

Alternating OTM x 10 each

(B1) 5 Strict Ring Dip 

(B2) 5 Strict pull - up

 

(C) 5 Rounds

·      10 Behind the neck power jerk, 135/95lbs

·      10 C2B pull – ups

·      50 double - unders

 

(D1) GHD sit - up – 4 x 10

(D2) Back extension – 4 x 10

 

Thursday

 

(A) Jerk – 80% x 3 x 5

 

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

 

(C) AMRAP in 10 minutes

 

·      10 deadlifts, 115/75lbs

·      5 power snatch, 115/75lbs

·      10 burpees over bar

 

(D1)weighted side plank – 5 x 30s

(D2) T2B– 5 x 10

 

Saturday

 

 

(A) Front squat – Heavy Single

 

(B)

1 -10 reps

·      thrusters, 95/65lbs

·      burpee box jump over, 30/24”

 

 

 

(D) ab work of choice