WEEKLY PROGRAM

 

Monday

 

Strength

Deadlifts
4 x 3 Reps @ 85%

 

Conditioning

With a partner (waterfall style)

5 Rounds
20 Calorie Machine
20 Push Ups

Cap time 15 minutes

 

Accessory

4 Sets (For quality and strength work)
20 Steps Dumbell Walking Lunge (Carrying like farmers carry) (I used 50’s)
15 Dumbell Single arm bent over Rows (Each arm)
10 Dumbell Box Step ups (10 right leg, 10 left leg) (50/35#)

 

 

Tuesday

 

Barbell

Snatch Singles
1,1,1,1,1

 

Conditioning

5 Rounds (alternating rounds with a partner)

12 Push Jerk 60-40
8 D-Ball Cleans 50-30

Cap time 15 minutes

 

 

Wednesday

 

Strength

Back Squats
-5RM
-8-12 reps at 75% of your 5RM for the day!

 

Conditioning

With a partner (waterfall)

AMRAP 20 minutes

9,15,21,27,33,39…
Calories machine
Double KB Snatch 24-16

 

Accessory

10 Rounds (1:2 Or alternate in a team of 3)
10 Strict Ring Dips
1 leggles rope climb

 

 

Thursday

 

Barbell

Power Snatch

1 Rep EMOM x 10 minutes
* 90% or more of your best power snatch!

 

Conditioning

5 Rounds (1:1)
10 Power Snatch 50-30
15 Toes to Bar
60 Double Unders

*Alternate rounds with a partner!

 

Accessory

4 x 12 Single Arm Dumbell Rows (12 each arm)
4 x 12 Single Arm Dumbell Strict Press (6 Each arm)
*Do all 4 sets of rows then all 4 sets of press.

 

 

Friday

 

Barbell

EMOM x 10 minutes
3 Hang Squat Cleans @ 70% of best full clean!

 

Conditioning

10 Rounds (1:1 or with a partner alternating rounds )
10 parallette push ups
5 Muscle Ups

Cap time 20 minutes

 

 

Saturday

 

Conditioning

3 Rounds for time

500 m Run
25 Calorie Machine
25 handstand push ups

Cap time 25 minutes

 

Accessory

4 x 12 Single Arm Dumbell Rows (12 each arm)
4 x 12 Single Arm Dumbell Strict Press (6 Each arm)

 

 

Sunday

Rest Day !!!

 

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