MONDAY
STRENGTH
EVERY 3:00 X 5
15/12 CAL BIKE
6 POWER SNATCHES
TNG REPS AT 75% ACROSS
SNATCH PULLS
3X4 AT 90-95-100% YOU PS MAX
COOLDOWN
FOAM ROLL LATS/LOW BACK
TUESDAY
STRENGTH
4 SETS OF
6E BULGARIAN BACK RACK SPLIT SQUATS
WORKOUT
FOR TIME
"JACKIE"
FOR TIME
1000M ROW
50 THRUSTERS #45/35
30 PULL UPS
WEDNESDAY
SKILL
HANDSTAND PUSH UP REVIEW
SPEND 10:00 WORKING
WORKOUT
AMRAP 12
10 DB HANG CLEAN AND JERKS #50X2/35X2
10 HSPU*
25 DOUBLE UNDERS
*SCALE TO PUSH UPS
THURSDAY
WORKOUT
5K RUN FOR TIME
ROUTE; EXIT OUT THE GYM AND OUT DRIVEWAY TO LEFT, THEN RUN DOWN METRO TO 80TH & BACK TO THE SECOND DRIVEWAY, REPEAT 2X
FRIDAY
PRIMER
3 SETS, BUILDING
5 TALL CLEANS WITH :03 PAUSE IN CATCH
STRENGTH
SQUAT CLEAN
5X3 AT 70% ACROSS
DO NOT HAVE TO BE TNG BUT QUICK BACK ON BAR DURING SET
REST 2:00 BETWEEN SETS
ACCESSORY
3X :30 FRONT RACK BOTTOM OF SQUAT HOLD ~50% SQ.CL
SATURDAY
8AM
SKILL WARM UP
CROW POSE & WALL FACING SHOULDER TAPS
(HANDSTAND WALK SKILLS)
WORKOUT WITH PARTNER
AMRAP 25
30 HANG POWER SNATCH #75/55
20 SYNCHRO BURPEES OVER BARBELL
10 WALL WALKS
9:15
STRENGTH
15M TO ESTABLISH
POWER CLEAN + HANG POWER CLEAN + 2 JERK
ACCESSORY
3 SETS
12 ALT BACK RACK LUNGE STEPS
15 BENT OVER BARBELL ROWS
SUNDAY
CONDITIONING
FOR TIME
50-40-30-20-10
CAL MACHINE
AIR SQUATS
SIT UPS