WEEKLY PROGRAM
14 November Monday
Barbell
Squat Snatches
5 Reps %50 EMOM x 5 minutes
*Rest 2 minutes
3 Reps %60 EMOM x 5 minutes
*Rest 2 minutes
1 Rep Every 0:30 %75-80 x 5 minutes
Conditioning
With a Partner
3 Rounds
20 Power Snatch 60-30 ( alt. 5’s)
40 Hand Release Push Ups ( alt. 10’s )
Time Cap. 14 minutes
Gymnastics strength work
5 Sets
10 strict HSPU
30 Ab Mat Sit Ups
15 November Tuesday
STRENGTH
Back Squats
4 x 6 Reps @ 75%
*Stay at the same weight for all 4 sets
Conditioning
15-12-9 Reps For Time
Muscle Ups
Clean and Jerk 70-40
Time Cap. 15 min.
Strength Accessory
3 x 15 Snatch Grip strict press
3 x 15 Bent over row
16 November Wednesday
Barbell
Power Clean + Push Press + Split Jerk
*Start at 75% of your best push press, and work up 2-5 at a time until you reach a max for the day.
Conditioning
– – – HERO WOD – – –
!!! ŞEHİTLER ÖLMEZ, VATAN BÖLÜNMEZ !!!
” KOCAMAN “
For Time
300 Wall Ball 9 – 7
Time cap. 20 minutes
Strength Accessory
3 x 15 dumbell bench press
3 x 15 strict pull ups
17 November Thursday
Barbell
Every Two minutes for 5 sets
Snatch Grip Push Press + 2 Overhead Squats
Rest Two minutes
Continue to work up in weight…
Every Two minutes for 5 sets
Split Jerk + 2 Overhead squats
Conditioning
3 Rounds for time
10 Overhead squats 60-30
50 Abmat Sit Ups
Time cap 10 minutes
18 November Friday
Conditioning
Alternating Emom x 20 minutes
15 Calorie Row
1 Legless Rope Climb
Rest 10 Minutes
5 Rounds for Time
20 Sumo deadlift high pull 40 – 25
20 Ring Dips
*Rest 60 seconds between rounds.
Time cap. 20 minutes
19 November Saturday
Strength
Deadlifts
1 x 10 reps Warm up
1 x 10 @ 45%
1 x 10 @ 60 %
1 x 3 @ 70%
6 x 2 reps @ 80%
Conditioning
With a Partner
200 Double unders ( together )
140 Dumbell Snatch 35-20 ( Alt. 10’s )
80 Muscle Ups ( Alt. 5’s )
Time cap. 30 minutes
20 November Sunday
Rest Day…
