MONDAY
BBG:
Pause Snatch (3 count pause @ knee): 5X2 – work to a heavy (but perfect) double for the day
*Note: each snatch begins from the floor.
Conditioning:
4 rounds of:
- 400m Run (all out)
- ME UB HSPU
Rest 2 minutes between rounds
Score is time and reps
*Note: if you fall off the wall by mistake, but are still able to complete more HSPU without rest continue your set. When you have to stop executing reps because of fatigue, then your set is finished.
TUESDAY
Strength:
1) Back Squat: 1X8@70%, 1X6@75%, 1X4@80%
2) Front Squat: 3X5@70%
Rest 1:30 – 2:00 between all working sets.
Conditioning:
4 rounds of:
- :45 ME Bar Muscle-Ups
- :15 Rest
- :45 ME Burpee Box Jumps 24/20″
- :15 Rest
- :45 ME Split Jumps
- :15 Rest
Score is total reps.
WEDNESDAY
BBG:
Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 – work to a heavy (but perfect) double for the day
*This should be performed as a pause clean, then another pause clean, then the jerk
*Note: each clean begins from the floor.
Conditioning:
3 rounds for time of:
- 50 KB Swings 53/35kg
- 50 Double-Unders
- 25 V-Ups
All out effort on the first round. Note each round time.
THURSDAY (MOBILITY CLASSES FOR TODAY ARE CANCELED)
Rest / Make up Day / Active Rest / Skill Work.
*Note: Mobility classes for this Thursday (4/17) are canceled. If you have any questions regarding some problem areas, please see any of our coaches.
**OPTIONAL ACTIVE REST**
- row 2k at comfortable pace
- Jog 1 mile
- Leisurely swim
- Do yard work
- 10 minutes of double under practice
-Shoulder/Hip/Ankle Mobility (see a coach if you need guidance).
FRIDAY
Strength:
1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75%
2) Front Squat: 1X5@65%, 2X5@70%
Rest 1:30 – 2:00 between all working sets.
Conditioning:
This is one continuous effort for time:
- 400m Run with plate 45/25#
-then-
3 Rounds of:
- 5 T&G Power Clean & Push Jerks 135/95#
- 25 Hand Release (HR) Push-ups
- 5 Muscle-Ups
-then-
- 400m Run with plate 45/25#
SATURDAY
BBG:
12 minutes to establish a 1RM Clean & Jerk.
Conditioning:
For time:
- 20 Front Rack Lunges (10 each leg) 95/65#
- 15 Deficit HSPU 6/4″
- 30 OHS 95/65#
- 12 Deficit HSPU 6/4″
- 24 OHS 95/65#
- 9 Deficit HSPU 6/4″
- 18 OHS 95/65#
- 20 Front Rack Lunges (10 each leg) 95/65#