Monday, February 5th - Sunday, February 11th

Week 6

 

Monday

 

(A) Beat swings (Ring) – 3 x 8

(B) Ring Muscle – up + dip 10 x (2+2) OT1.5M

 

(C)Clean + Front Squat + Jerk – 68% x (1 + 1  + 1) OT1.5M, 73% x (1 + 1  + 1) OT1.5M, 78% x (1 + 1  + 1) OT1.5M

 

(D)Back Squat – 90% x 2x 3

 

(E) AMRAP in 10

·      5  power cleans, 135/95lbs

·      10 wall ball, 25/18lbs

·      15 push ups

 

 (F) Ab wheel – 3 x 8 - 12

 

Tuesday

 

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

 

(B)

·      Row 2k, rest 5 minutes

·      100/80  AB calories, rest 5 minutes

·      run 800m

 

 

(C1) Weighted Plank – 5 x 50s

(C2) ABMAT sit – up – 5 x 18

 

 

Wednesday

 

(A) Snatch – 68% x (1 + 1  + 1) OTM, 73% x (1 + 1  + 1) OTM, 78% x (1 + 1  + 1) OTM

 

 

(B1) Strict Ring Dip – 5 x 3 -5

(B2) Strict pull - up – 5 x  6 - 8

 

(C)

AMRAP in 12 minutes

·      10 single arm DB push press, 75/50lbs

·      10 chest to bar pull – ups

·      row 200m

 

(D1) GHD sit - up – 4 x 10

(D2) Back extension – 4 x 10

 

Thursday

 

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

 

(B) Deadlift – 3RM, 90% (of 3RM) x 3 x 2

 

(C) AMRAP in 10 minutes

1, 2, 3… reps

 

·      sandbag clean over shoulder, 150/100lbs

·      20m sandbag carry

·      burpee over sandbag

 

(D1)weighted side plank – 5 x 30s

(D2) V – ups – 5 x 15

 

Saturday

 

(A) Clean & Jerk -  heavy single

 

(B) Front squat – Heavy Single

 

(C) 17.7

10 rounds

·      9 thrusters, 95/65lbs

·      35 double -unders

 

 

 

(D) ab work of choice