MONDAY
PRIMER
3 SETS, BUILDING
5 TALL SNATCH WITH :03 PAUSE IN CATCH
STRENGTH
SQUAT SNATCH
5X3 AT 80% ACROSS
DO NOT HAVE TO BE TNG BUT QUICK BACK ON BAR DURING SET
REST 2:00 BETWEEN SETS
ACCESSORY
3-5 SETS
2 SNATCH BALANCE + 1 OHS
5 SNATCH GIRP RDL
TUESDAY
SKILL
HANDSTAND/HSPU FUN
10 MINS TO REVIEW, GO OVER SCALING
THEN;
EMOM 12
ODD- 25-50' HSW
EVEN- 5-10 HSPU
*SCALE HS WALK TO PIKE WALK AROUND BOX OR BEAR CRAWL.
**HSPU CAN USE UP TO 2 ABMATS AS LONG AS YOU CAN MAINTAIN 5 REPS OR MODIFT TO SEATED DB PRESS
WORKOUT
EVERY 3:00 X 4 SETS
15/12 CAL BIKE
50 DOUBLE UNDERS
MAX PUSH UPS IN REMAINING TIME
*SCORE IS TOTAL PUSH UPS
WEDNESDAY
STRENGTH
DEADLIFT
4X6
START 1ST SET AROUND 60% AND BUILD. DO NOT COMPROMISE FORM, SHOULD REMAIN TNG
WORKOUT
WORK A, FOR TIME
0-8:00
500/400M ROW
20 HANG POWER CLEANS #75/115
20 TOES TO BAR
REST*
8-10:00
WORK B, FOR TIME
10-18:00
20 TOES TO BAR
20 HANG POWER CLEANS #75/115
500/400M ROW
*IF YOU FINISH WORKOUT PRIOR TO CAP, YOU GET MORE REST
**STAGGER CLASS BY 2:00-3:00 MINS, IF OVER 7 PPL. KEEP ORDER THE SAME
THURSDAY
CONDITIONING
AMRAP 40
800M RUN
20 ALT DB LUNGES*
20 BURPEES TO PLATE
20 DB SHOULDER TO OH
*HOLD DB ANY WAY
#50/35X2
FRIDAY
STRENGTH
MUSCLE CLEANS
5X3
TNG & BUILD IN WEIGHT
POWER CLEAN
3 SETS OF
2X 1 POWER CLEAN + 1 HANG POWER CLEAN AT 85%
3 SETS OF
1X 1 POWER CLEAN + 1 HANG POWER CLEAN AT 90+%
CAN BE TNG OR CAN RESET AFTER HANG CLEAN BUT QUICK TO PICK UP BAR DURING SET
REST 2:00 BETWEEN
BACK SQUAT
E2MOM
6 BACK SQUATS, START AT 60% AND BUILD
SATURDAY
8:00AM
WORKOUT IN TEAMS OF 3
FOR TIME
100-80-60-40-20
WALLBALLS #20/14
PULL UPS
PUSH UPS
CAL MACHINE
9:15AM
STRENGTH
BENCH PRESS
5-4-3-2-2-2
BUILDING IN WEIGHT
STRICT WEIGHTED PULL UPS
5 SETS OF 3 WEIGHTED REPS
SS WITH 12 SEATED DB TRICEP EXTENSIONS
CASHOUT
5:00 PLANK HOLD
SUNDAY
CONDITIONING
STRENGTH
3 SETS
50' SLED PUSH
1:00 WALL SIT
EVERY 5:00 X 6 SETS
400M RUN OR 500M BIKE/SKI
25 KBS #53/35
25 SIT UPS