MONDAY
BBG:
15 minutes:
5×1 Hang Snatch from the top of the knee (perfect reps as heavy as possible)
Conditioning:
Run 1200m
25 TTB
Run 800m
20 TTB
Run 400m
15 TTB
TUESDAY
BBG:
15 minutes to 5×1 Hang Clean + Jerk (work to a heavy but perfect single for the day)
Conditioning:
12 minutes to complete-
3 rounds of:
15 Shoulder to Overhead 95/65#
10 C2B Pull-ups
50 Double-Unders
With the remainder of the 12 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
WEDNESDAY
BBG:
3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00
Conditioning:
Tabata Intervals of (8 rounds – :20 work/:10 rest):
1) KB Swings 24/16kg
2) Air Squats
3) Ab-Mat Situps
(8 rounds of 1, then 2, then 3)
THURSDAY
Rest / Make up Day / Active Rest / Skill Work / Midline & Mobility Homework
MOBILITY IS BACK AT 6:30p and 7p. Come get loose!
**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
BBG:
15 Minutes to Power Snatch. 4X5 – work to a 5RM, rest as needed between sets
Conditioning:
3 Rounds of:
4:00 AMRAP
8 Strict Deficit HSPU (6″/4″)
12 Jumping Squats 45/35#
16 Burpees
1:00 Rest
*score is total rounds*
SATURDAY
BBG:
15 minutes to find a 1RM Clean & Jerk
Conditioning:
“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (95/65#)
For Time.
*”Amanda” as written requires 135/95#*
*We opted to not give this a dorky name like Lil’ Manda”
MIDLINE & MOBILITY EXTRA CREDIT (M&M)
It’s week two of this M&M cycle and week 4 overall. If you haven’t already jumped in, it’s time to get started.This is programmed to be something you can do at home or at the gym before or after the WOD.
Midline – 3x a week
Accrue 2 mins of a Hollow Rock Plank. Ideally this in performed in :30 to 1:00 chunks.
Belly button should be pulled into the spine, with hands out in front of the body. Head and neck should be relaxed.
This will strengthen your core to protect your back and abs on all lifts. The new found connectivity will also improve all gymnastics movements.
MOBILITY – 3x a Week
2 mins of Thoracic Spine (Upper Back) Stretch. Option 1 keeps the knees under the torso and is the lesser of the two stretches. Option 2 moves the knees behind the hips and deepens it exponentially.
The hands may also be widened to ensure the stretch is felt. Relax the head and neck so it falls between the shoulders to stretch the upper back.
This can be performed on a box, a bench, a bed, a barbell on the rack, or any elevated surface.
Quite often tight wrists from low elbows on the clean are related to a tight upper back. Let’s get loose.