Monday, March 26th - Sunday, April 1st

Week 1 – Deload week

 

Monday

 

(A1) Snatch Balance – 70% (of snatch) x 3 x 5

(A2) Rope climb – 5 x 1 ascent

 

(B) Snatch segment deadlift – 70% (of snatch) x 3 x 3

 

(C) Deadlift – 65% x 5 x 3

 

(D) 5 rounds

·      5 power snatch, 65%

·      1 minute row, 80% Perceived rate of exertion

·      rest 1 minute

 

Tuesday

(A) 3 rounds

·      60s handstand hold, rest as needed

·      45 seconds alternating shoulder taps, rest as needed

·      30s handstand walk

 

(B) Ring muscle – up – 5 sets, stopping 1 – 2 reps shy of failure (accumulate at least 10 total)

 

(C1) Bar dip – 5 sets, stopping 3 – 4 reps shy of failure

(C2) strict pull – up – 5 sets,  stopping 3 – 4 reps shy of failure

 

(D) AMRAP in 12 minutes

·      12 SA KB push press, 24/16kg

·      50 double – unders

·      rest 30s

 

Wednesday

 

(A) Clean pull + clean + front squat – 65% (of clean) x (1 + 1 + 1) x 5

 

(B) Back squat – 65% x 5 x 3

 

(C) 5 rounds

·      10 wall ball, 20/14lbs

·      20s AB sprint

·      Rest 2 minutes

 

Thursday

 

Run, bike or swim outside 20 – 40 minutes

 

Friday

 

(A) Behind the neck Jerk – 65% x 5 x 3

 

Alternating EMOM

(B1) Handstand push  up – 3 -5 reps

(B2) strict pull – up – 3 – 5 reps

 

(C) Row 1k, then

 

“half cindy”

AMRAP in 10 minutes

·      5 pull – ups

·      10 push-ups

·      15 squats

 

Then, row 1k

 

Saturday

 

Run, bike or swim outside, 30 – 60 minutes