SKILL/STRENGTH
STRICT PULL UP REVIEW
ADV- 5X5 WEIGHTED STRICT PULL UPS
INT- 5X3-5 STRICT PULL UPS
BEG- 5X3 JUMPING PULL UP + NEGATIVE
STRENGTH
OVERHEAD SQUATS
5X5
18 MINUTES TO WORK ON SETS
WORKOUT
21-18-15-12-9-6-3
ALT DB SNATCHES #50/35
BURPEES OVER DB
CONDITIONING
EMOM 10
10 RUSSIAN KBS + :20 DEADHANG
#70/53
EVERY 5:00 X 5 SETS
200M RUN
15 DB BOX STEP UPS #50/35
15 CAL MACHINE
SKILL
MAX BROAD JUMP
10M TO ESTABLISH DISTANCE, MEASURE FROM BACK HEEL LANDS OR BODY
CONDITIONING
3 ROUNDS WITH PARTNER
80 WALLBALLS #20/14 (SPLIT WORK)
40 MEDBALL PARTNER SIT UPS
40 CAL MACHINE
WORKOUT
5 ROUNDS FOR TIME
10 HANG POWER CLEAN AND JERKS #115/75
15 PULL UPS
400M RUN
30 MIN CAP
CONDITIONING
4 SETS OF
500M ROW @70% (+:15s ON 500M PACE)
1:00 REST AFTER EACH ROW
COACHING NOTES: IF YOU NEED MORE MACHINES, CAN BIKE 1000M REPEATS
STRENGTH
BACK SQUAT
2-1-1-1-1 AT 95%+
BUILD IN THE SETS, GOAL OF 1RM OR MORE
ACCESSORY WORK
3 SETS FOR QUALITY
10 FRONT FOOT ELEVATED SPLIT SQUAT, EACH LEG
10 MB LEG EXTENSIONS
:30 WALL SIT
1:00 REST
STRENGTH
SNATCH COMPLEX
4 SETS OF 2* (1+1+1)
*COMPLEX 1 POWER SNATCH + 1 SQUAT SNATCH + 1 OVERHEAD SQUAT
WEEK 4 AT 80% SNATCH MAX
TRY TO REMAIN TNG DURING COMPLEX, CAN DROP BAR BETWEEN REPS
STRENGTH
4 SETS FOR QUALITY
100' FARMERS CARRY
25 PLATE OH SIT UPS
REST 1:30
EVERY 2:00 UNTIL 70 BURPEES IS COMPLETED
12/10 CAL MACHINE
10 ALT DB SNATCHES
MAX BURPEES OVER DB IN REMAINING TIME