WEEKLY PROGRAM
Monday
Barbell
EMOM x 7 minutes
6 Power Snatch 50/35
Conditioning
Every 2:00 x 5 rounds
5 Power Cleans 70/45
15/12 Calorie Bike
Right into…
Every 2:00 x 5 rounds
5 Power Snatch 60/35
15/12 Calorie Bike
Tuesday
Barbell
Power Clean and Jerk
5 x 5 reps @ 70% (Of best p.c&Jerk)
Conditioning
5 Rounds (Start a new round every 4:00)
15/10 Calorie machine
10 Power Cleans 70/40
15 Burpees
.
Wednesday
Strength
TEMPO Deadlifts
5,5,5 @ 65-70% (Increase weight slightly each set)
*Looking for 3-4 seconds on the decent here each rep.
Conditioning
İn a team of 3.. ( waterfall )
3 Rounds for time
10 D-Ball Clean 50/30
30 Toes to Bar
90 Double Unders
Thursday
Strength
Back Squat
4 x 6 Reps %70-75
Condirioning
5 Rounds (1:1)
6 Bar Muscle Ups
12/10 Calorie Bike
*Rest 5 minutes
5 Rounds (1:1)
4 Parallette HSPU
12 Pistols (8 Each leg, NOT alternating)
Friday
Strength
Front Squat
7 x 3 reps %75
Conditioning
4 Rounds (1:1)
15 GHD Sit Ups
8 DB Snatch 75/45#
25 Ring Dips
8 DB Snatch
15 GHD Sit Ups
Cash out
5 x 10 Strict Pull Ups
*Varied grips each set!
Saturday
Barbell
Split Jerk
-Work up to a heavy single for the day!
Conditioning
3 Rounds for time
10 Shoulder to Overhead 70/40
75 Double Unders
Weighted Strict Pull Ups
3,3,3,3+
*Max set on the last set!
Sunday
Rest Day!!
