Monday, March 19th - Sunday, March 25th

Week 12

 

Monday

 

(A) Row 15 minutes, recovery pace

 

rest  5 minutes

 

Row 2k, 80 – 85% PRE

 

Rest 5 minutes

 

Row 2k, 85 – 90% PRE

 

(B1)  High to Low cable twist –3 x 12 each

(B2) Reverse V – up on rower – 3 x 18

(B3) Low to high cable rotations – 3 x 12 each

 

Tuesday

 

(A) (A) Thruster – 3 RM

 

 

(B) AMRAP in 4 minutes

 

·      15 Thrusters

·      15 pull - ups

 

Rest 3 minutes

 

AMRAP in 4 minutes

 

·      5 snatch, 115/75lbs

·      15 wall ball, 20/14lbs

 

Rest 3 minutes

 

AMRAP in 4 minutes

 

·      10 DB thrusters, 50/35lbs

·      10 C2B pull - ups

 

(D1) Ab wheel – 3 x 8 – 12

(D2) Back extension – 3 x 8 - 12

 

 

Wednesday

 

(A) Snatch – 65% x 1 OTM x 5, 70% x 1 OTM x 5, 75% x 1 OTM x 5

 

(B) 4 rounds

·      10 power jerk, 155/105lbs

·      10 toes to bar (sub 18 V ups if your hands are feeling raw)

·      12 burpee box jumps

 

then

1 minute for max AB cals

 

(C1) GHD sit - up – 4 x 10

(C2) Back extension – 4 x 10

 

Thursday

 

(A) AB – 30 minutes, recovery pace

 

(B) accumulate 35 HSPU, stopping 2 reps shy of failure every set.

 

(C1) Hollow rock – 4 x 55s

(C2) weighted sit up – 4 x 20

(C3) side plank – 4 x 55s

 

Friday

 

18.5 skill work

 

Saturday

 

 

(A) 18.5

 

 

 

(B) ab work of choice