Monday, April 9th - Sunday, April 15th

Week 3

 

Monday

 

(A) 4 rounds

·      8 (bar) Muscle ups

·      50 double – unders

·      rest 3 minutes

 

(B1) weighted dip – 5 x 5 @21X1

(B2) T bar – 5 x 6 - 8

 

(C)

·      AB 5 minutes, easy pace

·      5 x (30s AB sprint + 60s easy pace)

·      AB 5 minutes, easy pace

 

(D1) Hollow hold – 3 x 60s

(D2) ABMAT sit-ups – 3 x 20

 

Tuesday

(A) Clean – 68% x 1 OTM x 5, 78% x 1 OTM x 5, 78% x 1 OTM x 5

 

(B) Back squat – 68% x 8 x 3

 

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

(C2) snatch grip SLDL – 4 x 6

 

(D) 3 rounds

·      Burpee over bar – 15, 12, 9 reps

·      Thruster – 15, 12, 9 reps, 95/65lbs

·      50 double - unders

 

Wednesday

 

(A1) Toes to bar – 3 x 15

(A2) Leg lift – 3 x 20

(A3) Weighted plank – 3 x 60s

 

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

(B2) GHD sit - up – 3 x 15

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

 

(C) 25 minutes rower, recovery pace

 

Thursday

 

(A) 6 x OT2M

·      2 Snatch, 78%

·      1 rope climb

4 x OT2M

·      2 Snatch, 78%

·      2 rope climbs

 

(B) Deadlift – 78% x 5 x 5

 

(C) 5 rounds

·      5 power snatch, 135/95lbs

·      1 minute max row cals

·      rest 90s

 

Friday

 

(A1) Jerk– 78% x 3 x 5

(A2) strict pull – up – 5 x 5

 

(B) AMRAP in 14 minutes

·      5 HSPU

·      10 KB rack RNT lunge

·      35 double - unders

 

Saturday

 

(A) Thruster – 4RM

 

(B) Front squat – 78% x 3 x 5

 

(C) 3 rounds

·      25 GHD sit – ups

·      15 thrusters, 115/75

·      run 200m