Monday, April 30th - Sunday, May 6th

Week 6

 

Monday

 

(A1) Bench Press – 5 x 2 @ 21X1

(A2) T bar – 5 x 3

 

 

Alternating EMOM x 10

(B1) weighted dip –  5 @21X1 (add load from last week)

(B2) 5 -7 C2B pull ups

 

(C)

·      AB 5 minutes, easy pace

·      10 x (20s AB sprint + 40s easy pace)

·      AB 5 minutes, easy pace

 

(D1) FLR on RIngs – 3 x 45s

(D2) Toes to bar – 3 x max unbroken set

 

Tuesday

 

(A) Clean – 75% x 2 x 2, 80% x 2 x 2, 85% x 2, Build to a heavy double

 

(B) Back squat – 75% x 6 x 3

 

(C1) Barbell reverse lunge – 4 x 6/side

(C2) snatch grip SLDL – 4 x 6

 

(D) 5 rounds

·      20 KB snatch, 24/16kg

·      15 burpees over KB

·      Rest 60s

 

Wednesday

 

(A1) Reverse V up on rower – 3 x 20

(A2) Hollow Rock – 3 x 40s

(A3) Weighted plank – 3 x 60s

 

(B1) High to Low cable twist –3 x 15 each

(B2) Weighted sit up on GHD – 3 x 15

(B3) Low to high cable rotations – 3 x 15 each

 

(C) Row 5k

 

Thursday

 

(A) Snatch – 75% x 2 x 2, 80% x 2 x 2, 85% x 2, Build to a heavy double

 

(B) Deadlift – 85% x 4 x 5

 

(C) 5 RFT

·      5 deadlift, 67%, or 275/185lbs at most

·      10 burpees

 

Friday

 

(A1) Jerk– 88% x 2 x 3, heavy double

(A2) strict pull – up – 5 x 4

 

(B)

·      100 double - unders

·      30 SA OH DB walking lunges, 60/40lbs

·      50 push ups

·      10 rope climbs

·      50 push ups

·      30 SA OH DB walking lunges, 60/40lbs

·      100 double - unders

 

 

Saturday

 

(A) Thruster – max

 

(B) Front squat – 85% x 3 x 5

 

(C) 5 rounds

·      10 thrusters, 95/65lbs

·      15 kbs, 24/16kg

 

(D) ab work of choice