170403 Weekly Training

 

Day 1

3 Sets @ Easy Pace:
10 Good Mornings, light
20 Walking Lunges
5 Power Cleans from Hip + 4 Front Squats + 3 Hang Cleans (start with empty bar, finish no higher than 115#/75#)

Hang Clean (above knee) 3-3-3, 3×3

For Time:
21-15-9 Handstand Pushups
Alternate With
44-30-18 Wall Ball, 20#/14# to 10′

TIMECAP: 12:00

GEAR: 2

Extra Work:
Legless Rope Climb, 9/6 Ascents For Time

GEAR: 1

Day 2

EMOM 12, alternating:

a) 10 Russian Kettlebell Swings + 5 American Kettlebell Swings
b) 10 Pushups + 15
c) 1:00 Jump Rope

3 Rounds For Time:
20 Pullups
20 Hip Extensions OR 30 Superman Extensions w/Pause @ top

TIMECAP: 9:00

GEAR: 2

7 Rounds For Time:
7 Sumo Deadlift High Pull, 95#/65#
7 Ring Dips

TIMECAP: 10:00

GEAR: 2

Extra Work:

Snatch Without Hip Contact, 5×3

Notes
Add 5-10lbs to last week’s top weight. Athletes who performed regular snatches last week should do so again this week, adding load only if technique allows.

 

Day 3

10 Minutes @ Easy Pace:

10 Counterbalance Goblet Squat
25′ Forward Crawl
10 Perfect Burpees

Back Squat 10-10-10-10

Notes
Add 5-10lbs to each set from last week’s sets of 10. If the athlete was not present for that workout, have them perform that instead.

4 Rounds For Time:
7 Front Squats, 245#/165#
14 Burpees, Lateral Jump Over Bar

TIMECAP: 10:00


GEAR: 1

Extra Work: Run 2 Mile Time Trial

Day 4


EMOM 15, alternating:
a) 12 Steps Death March, light weight, controlled eccentric
b) 15 V-Ups or Tuck-Ups
d) 5 Transition Rocks, Elevated, Supine, or Incline
––Elevated https://youtu.be/wqoiM6E-wyA (most difficult)
––Supine https://youtu.be/9YI7hWo2ywM (medium difficulty)
––Incline https://youtu.be/xNtmL6pZSIc (least difficult)

Deadlift 8-8-8-8

Notes
Add 5-10lbs to each set from last week’s sets of 8. If the athlete was not present for that workout, have them perform that instead.

AMRAP 7:
8 Clean & Jerk, 115#/75#
4/2 Muscle-Ups

GEAR: 2

Extra Work:

Power Clean + Power Jerk + Jerk 6×1

Notes
Add 5-15lbs to last week’s top weight. If the athlete did not perform that workout, have them do that instead.

 

Day 5


Row 500m, then 3 Sets @ Easy Pace:
10 Half Kneeling Press/side
10 Tap Swings on Pullup Bar, last 5 with pause in arch and hollow

Push Press 10-10-10-10

Notes
Add 5-10lbs to each set from last week’s sets of 10. If the athlete did not perform that workout, have them do that instead.

3 Rounds For Time:
600m Row
8/5 Bar Muscle-Ups

TIMECAP: 15:00

GEAR: 2

Extra Work:

Power Snatch, 40 For Time, 115#/75#

TIMECAP: 4:00

GEAR: 2.5

Extra Work

 

EMOM 16, alternating:
a) 5 Back Squats, use 90% of top set from Day 3 of this wek
b) 6/3 Strict Handstand Pushups

Split Jerk 5×5

Notes
Add 5-15lbs to top weight from Day 1 of last week. If athlete did not perform that workout, they may do that instead.

Assault Bike 60 Minutes @ 6

Strict Chin-Up 4 x 2-3 Reps from Failure

Power Snatch 5×3

Notes
Add 5-15lbs to top weight from last week. If the athlete did not perform that workout, they may do that instead.

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