WEEKLEY PROGRAM

Monday

Barbells

Snatch
3 x 3 reps @ (75-80% of 1RM)
( scaled; emom x 10 3 snatch light weight )

Conditioning

EMOM x 10 minutes
15 Russian KBS 32-24
10 Toes to Bar

Accessory

4 Sets (For quality)
5 Strict Weighted Pull Ups or 10 strict pullus
15 Strict Ring Dips
20 Weighted Hip Extensions

 

Tuesday

Strength

Back Squats

2 x 10 reps (Warm ups)
2 x 5 reps (Warm ups)
1 x 5 reps (Warm ups)
3 x 5 reps @ 80%
1 x 12 reps @ second warm up weight.

Conditioning

4 Rounds (1:1)
25/20 Calorie Machine
100 Double Unders
*Alternate rounds with a partner

Cam time 25 minutes

 

Wednesday

For time

60 Double Unders
10 Thrusters 40-25
60 Double Unders
20 Thrusters
60 Double Unders
30 Thrusters

@ the 15:00 mark start

5 Rounds for time
30 Double Unders
15 Chest to Bar Pull Ups

Cash out For quality! (Super set)
4 x 10 Reps Bulgarian Split Squats (10 Each leg = 1 set)
4 x 10 Single Leg Good barbell Good Morning 20-15
4 x 10 Barbell Bent Over Row

 

Thursday

Strength

Alternating Minutes x 10 Minutes
Odd: 10 Push Jerk 60-40
Even: 7 D-Ball Cleans 50-30

Conditioning

With a partner alternating rounds

4 Rounds
2 Legless rope climbs
14/12 Calorie a machine

Cap time 15 minutes

 

Friday

Barbell

Power Snatch
5 x 1 @ 75-80% (Of best full snatch)

Conditioning

EMOM x 10 minutes (Same Minute)
5 Deadlifts 110-70
10 Toes to Bar

EMOM x 8 minutes
3 Muscle Ups + 3 Strict Ring Dips

 

Saturday

Conditioning

With a partner For time

3 Rounds

600 m Run ( each )
60 Pull ups
60 Dumbell cleans 50/35#

Accessory
4 Sets
10 Dumbell Strict Press (Alternating Arms, 5 each arm, heavy)
1 Peg Board Climbs ( or 8 chin up pull ups)
20 Hip Extensions

 

Sunday

 

Rest Day !!!

 

 

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