WEEKLY PROGRAM

 

Monday

 

Strength

Back Squats
1 x 10 @ %35
2 x 5 @ %50
1 x 5 @ %65
5RM
1 x 10 reps (75% OF my 5RM for the day)

Cap 15 minutes

 

Conditioning

EMOM x 10 minutes

5 KB Snatch 24-16 (5 Each arm)
8Toes to Bar

 

 

Tuesday

 

Barbell

Hang Power Cleans

5 x 10 Reps (Work up in weight each set!)

 

Conditioning

5 Rounds
10 Strict Pull Ups
10 Srict Press 40-25

*Rest 60 seconds after each set OR alternate in a team of 4 people on the strict pull ups!

*Rest 3 minutes

5 Rounds
15 Inverted Rows
15 Push Ups
*Rest 60 seconds after each round OR alternate in a team of 4 people on the inverted rows!

 

 

Wednesday

 

Barbells

Power Snatch
1 Rep Every 0:30 seconds x 5 minutes (85% of best power snatch!)

-2 Minutes Rest-

Power Snatch
3 Reps Every 0:30 seconds x 5 minutes
%65-70

 

Conditioning

5 Rounds (1:1 With a partner)

15 Calorie Machine
12 Strict Ring Dips
4 Rope Climbs

*Alternate rounds with a partner!

 

 

Thursday

 

3 Rounds of

1 Minute On/1 Minute Off
Row Calories
Double Unders
Bike Calories
Burpees

 

Accessory

4 x 10 Bulgarian Single Leg Squats (Holding two KB’s in front rack 16-12)
4 x 10 Single Leg Deadlift

 

 

Friday

 

Strength
1 Hang Squat Clean + 2 Front Squats
*Work up to a heavy single in this complex.

 

Conditioning

4 Rounds for time

12 m Walking Lunge (40-25 barbell front rack)
8 Bar Facing Burpees
12 Walking Lunge
8 Bar Facing Burpees
8 Bar Muscle Ups

Cap time 20 minutes

 

Accessory

4 Rounds/Sets of:
12 Dumbell Strict Press (Alternating arms, 6 each arm)
15 Back/Hip Extensions
20 Hollow Rocks

 

 

Saturday

 

Strength

Speed Back Squats
EMOM x 10 minutes
3 reps @ 65%

 

Conditioning

“The Batman” (Hero workout)

With a partner for time

100 Air Squats (Synchro)
50-40-30-20-10 reps of
Box Jumps 75-60
Wall Ball 9-6
Kettlebell Swings 24-16

Cap time 30 minutes

 

 

Sunday

 

Rest Day!!!

 

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