MONDAY
BBG:
1) 10 minutes to establish a 2rm Clean & Jerk
Rack bar, then:
2) Split Jerk from Rack: 3×1 at 5-10# heavier than 2rm from #1
Conditioning:
For time:
- 50 Double-Unders
- 10 Muscle-Ups
- 10 KB Shoulder to OH 53/35 lbs.
- 50 Double-Unders
- 8 Muscle-Ups
- 8 KB Shoulder to OH 53/35 lbs.
- 50 Double-Unders
- 6 Muscle-Ups
- 6 KB Shoulder to OH 53/35 lbs.
*KB Shoulder to OH is one KB in each hand.
TUESDAY
Strength:
Back Squat: 12 mins to work to a 3rm, then 1×3@95%, 1×3@90% – rest 1:39 between drop sets
Conditioning:
For time:
- Run 800m
- 20 Knees to Elbows
- 50 Burpees
- 20 Knees to Elbows
- Run 800m
WEDNESDAY
BBG:
12 mins to establish a 2rm Snatch, then 1×1@95%, 1×1@90%.
Conditioning:
For time:
- 50 KB Swings 53/35 lbs.
- 30 Shoulder Touches
- 30 Thrusters 115/85 lbs.
- 30 Shoulder Touches
- 50 KB Swings 53/35 lbs.
THURSDAY
Rest / Make up Day / Active Rest / Skill Work.
Mobility Classes run at 6:30p and 7p.
**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).
With Perfect Form:
- 5×5 empty barbell snatch
- 5×5 empty barbell clean
- 3×3 empty barbell jerk
FRIDAY
Strength:
5×3 Pause Back Squat (3 sec pause each rep). Work up to a max triple for the day.
Conditioning:
3 rounds for time of:
- 14 Deficit HSPU 6/4″
- 7 Power Clean & Push Jerks 175/115 lbs.
SATURDAY
BBG:
15 minutes to establish a 1RM Snatch.
Conditioning:
3 rounds for time of:
- Run 400m
- 9 Bar Muscle-Ups
- 15 KB Thrusters 53/35 lbs