MONDAY
7X1 Hang Snatch (just above knee) – work to a max for the day
-then-
“Nancy”
Five rounds for time of:
400 meter run
15 Overhead squats 95/65
TUESDAY
Back Squat: 1X20 – try to establish a true 20RM
-then-
“Grace”
30 Clean and Jerks for Time 135/95
WEDNESDAY
5X1 Hang Clean – work to a true 1RM.
-then-
Tests:
1) 1 set – ME UB C2B Pull-ups.
2) 1 set ME UB Double-Unders (redo if miss occurs before 20 reps).
3) 1 set ME UB Power Snatches @ 135/95#.
Rest as needed between tests.
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
15 minutes to establish a 1RM Deadlift.
-then-
Our very own Jim “The Beast” Alers is fighting is UFC debut at 11:30am in Abu Dhabi. Come watch it at the gym if you’re free. And to celebrate, we are doing Jim’s favorite workout… very MMA flavored.
“The Beast”
3 rounds rotating through each station
:30 seconds on / 1:30 off
Power Cleans 115/75
Prowler Pushes High & Low Handles
KB Swings 53/35
Sledgehammer Strikes
Score is total reps completed
SATURDAY
BBG
15 minutes to establish a 1rm Snatch.
-then-
“Jackie”
1000 meter row
50 Thrusters #45/35
30 pull-ups