Monday, June 11th - Sunday, June 16th

Week 2

 

Monday

 

(A) Hang clean + power clean + jerk – 78% x (1+1+1) x 5

 

(B) Back squat – 5 x 4 @ 30X0

 

(C) 4 RFT

·      20 toes to bar

·      25 wall ball, 30/20lbs

·      50 double-unders

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Muscle – up – 10 x 2 OTM

 

(B1) Bench Press – 5 x 4 @ 30X0

(B2) Ring row – 5 x 5 @ 30X1

 

(C) 10 rounds

·      10 elevated push-ups, (45lb plate)

·      row 100m

 

rest 3 minutes

 

·      .35 mile assault bike sprint

rest 3 minutes

·      .35 mile assault bike sprint

 

Wednesday

 

(A) Tall snatch + hang snatch + OHS – heavy set of (1+1+1), then 90% for 2 more sets

 

(B) snatch pull – 93% x 3 x 3

 

(C) deadlift – 78% x 5 x 5

 

(D) 3 RFT

·      15 burpee box jump overs

·      20/16 assault bike calories

·      run 400m

 

Thursday

 

(A1) Weighted hanging knee raise – 3 x 18

(A2) ABMAT sit up – 3 x 25

(A3) Weighted plank – 3 x 60s

 

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

(B2) Reverse V – up on rower – 3 x 15

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

 

(C) 25 minutes assault bike, recovery pace

 

Friday

 

(A) HSPU or HSPU negatives– 6 x 6 – 8 reps

 

(B1) Alternating DB push press – 5 x 20 reps

(B2) strict pull – up – 5 x 7 - 9 reps

 

(C) 5 RFT

·      10 HSPU

·      10 chest to bar pull-ups

·      20 pistols

 

(D1) Hollow hold – 3 x 35s

(D2) side plank off hand – 3 x 35s/each

 

Saturday

 

(A) Snatch + OHS– 70% x (1 + 1) x 10 OTM

 

(B) Front squat – 78% x 3 x 5

 

(C) 5 RFT

·      6 power snatch, 135/95lbs

·      8 chest to bar pull-ups

·      10 GHD sit-ups

 

rest 5 minutes

 

5 RFT

·      20 dumbell overhead walking lunges, 60/40lbs

·      10 burpees

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10