Monday
Every 1:30 x 8 Sets:
-Hang Squat Clean & Jerk
*start moderate, end moderately heavy
+
2 Sets: (rest 4:00 b/w)
AMRAP 8:00 @ 70 & 90% respectively
Buy-In: 800m Run
-4 Bar-Facing Burpee
-8 Front Squat 95/65lb
Tuesday
Every 1:30 x 12 Sets:
1) 5 Deadlift; 4s lower
2) 5 DB Bent Row / arm; 4s lower
+
Every 4:00 x 4 Sets:
-10 DB Snatch 70/50lb
-Max Calorie AirBike, Until 1:00 Mark
Wednesday
Every 2:00 x 6 Sets: 5 Bench Press
*start & end moderate (RPE 6-7)
+
For Time
50/40 Calorie Row
3 Rounds
-30 Double Unders
-20 Russian KB Swings 70/53lb
-10 Handstand Push-Ups
Thursday
Every 2:30 x 6 Sets: 4 Front Squat; 5s lower
+
4 Sets: (rest 2:30 b/w)
AMRAP 5:00 @ 60% Effort
-6 Box Jump, Step Down 24/20″
-8 DB Reverse Lunges 50/35’s
-10 Ring Row
*during rest, ride AirBike @ recovery pace
Friday
Every 1:15 x 12 Sets: 2 Hang Power Snatch
*start light & build to moderate (RPE 7)
+
3 Rounds for Time
-21 Wall Ball 20/14lb, 10/9ft
-15 Sit-Ups
-21 Hang Snatch 20/15kg
-15 Sit-Ups
Saturday
[15:00 Clock]
Skill Practice: Athlete’s Choice
see options
+
“Suicide Squat”
0:00-10:00 | AMRAP 10:00
-8 Shuttle Run 25ft
-8 Front Squat 95/65lb
12:00-16:00 | For Max Load
4RM Hand-Release Deadlift
*3s or less between reps
Vegetables
At Any Point This Week
Accumulate; as you see fit
-40 Banded External Rotation / arm
-40 Banded External Rotation; elbow-by-side / arm
-40s Single Arm High Plank Hold / side
-40s Side Plank / side
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.