Monday, May 7th - Sunday, May 13th

 

Week 7

 

Monday

 

(A1) Bench Press – 3 RM, 90% (of 3RM) x 3 x 2

(A2) T bar – set of 3 after each BP set

 

(B) weighted dip –  3 RM

 

(C)

·      Row 5 minutes, easy pace

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

·      row 5 minutes, easy pace

 

(D1) FLR on RIngs – 4 x 30s

(D2) Toes to bar – 4 x max unbroken set

 

Tuesday

 

(A) Clean + Front squat– 78% x (1 +1)x  2, 83% x (1 +1) x 2,  85% x (1 +1), Build to a heavy set of (1 +1)

 

(B) Back squat – 78% x 6 x 3

 

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

(C2) snatch grip SLDL – 4 x 6

 

(D) 5 rounds

·      6 power clean & jerk, 135/95lbs

·      7 C2B pull ups

·      Rest 60s

 

Wednesday

 

(A1) Reverse V up on rower – 3 x 20

(A2) Weighted sit up on GHD – 3 x 15

(A3) Weighted plank – 3 x 60s

 

(B1) Russian twist –3 x 15 each

(B2) Ab wheel – 3 x 15

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

 

(C)

Row 10 minutes, casual pace

Rest 3 – 5 minutes

Row 2k time trial

 

Thursday

 

(A) Snatch + OHS– 75% x (1 +1) x 2, 80% x (1 +1) x 2, 85% x (1 +1), Build to a heavy set of (1 +1)

 

(B) Deadlift – 88% x 3 x 4

 

(C) 5 RFT

·      20 KB snatch, 24/16kg

·      10 burpees

·      50 double - unders

 

Friday

 

(A1) Jerk– 90% x 2, heavy double

(A2) strict pull – up – 5 x 3

 

(B)

4 rounds

·      10 power jerk, 155/105lbs

·      10 toes to bar

·      12 burpee box jumps, 24/20”

 

then

1 minute for max AB cals

 

 

Saturday

 

(A) Thruster – max

 

(B) Front squat – 88% x 2 x 4

 

(C) AMRAP in 4 minutes

 

·      15 Thrusters, 95/65lbs

·      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

 

(D) ab work of choice