WEEKLEY PROGRAM

 

Monday

 

Conditioning

10 Rounds, New Round Every 3:00

15 cal. on machine
30 Double Unders
8 Thrusters 50-30

 

Accessory

Not for time

5 Rounds
20 GHD Sit Ups
10 Strict Pull Ups

 

 

Tuesday

 

Barbell

Snatch Work (Heavy volume)

3 sets

1 Rep every 20 seconds x 3 minutes
*Rest 2 minutes %70-75-80

 

Conditioning

1-2-3-4-5-6-7-8-9-10
Bar Muscle Ups
Handstand push ups

Cap time 15 minutes

 

 

Wednesday

 

Strength

Back Squats
4 x 6 reps @ 70% + 2-5 kg last time!

 

Conditioning

EMOM x 10 minutes
3 Power Cleans (touch and go reps) 80-50
10 Toes to Bar

*Rest 5 minutes

EMOM x 10 mintuesı
20 Air squat
3 Shoulder to Overhead 80-50

Accessory

Dumbell Bent Over Rows
4 x 10 reps (Each arm)

 

 

Thursday

 

Strength

Bench
4 x 2 Reps @ 85%

 

Conditioning

İn a team of 3.. ( waterfall style )

4 Rounds

25 cal. on machine
20 paralette push ups
3 Rope Climbs

 

 

Friday

 

Barbell

EMOM x 10 mintues

Snatch
3 Reps @ 65-70%

 

Conditioning

Every 90 seconds x 10 Rounds
10 Burpees
10 Toes to Bar

 

Accessory

Ring Dips
EMOM x 8 minutes
8-10 Strict Ring Dips

 

 

Saturday

 

Strength

Back Squat
6 x 4 reps @ 80% + 2-5kg from last time!

 

Conditioning

4 Rounds
Partner 1 completes: 25 cal On machine
Partner 2 completes: 2 rounds of – 10 Push Press 60-30 + 10 Pull Ups

Cap time 20 minutes

 

 

Sunday

 

Rest Day!!!

 

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