Tuesday Jan 28
ACTIVATION
3 Rounds
10 Hang Squat Clean + OHS
20 Double Unders
:30 Hollow Hold
CONDITIONING
100 M Run (6 sets: Start at 50% and then max your last set)
CONDITIONING
5 Min AMRAP x 3
30 OHS #115#75
90 Double Unders
MAX BIke Cal
Rest 2 Min
CONDITIONING
For Time
50 TTB
400 M Sprint
Monday Jan 27th
ACTIVATION
Foam Roll and mobilize your yoself
Lunge with sampson stretch and spiderman stretch and reach
STRENGTH
Warm Up with Jerk Step from Split 25% x 3, 35% for 2 x 3
Clean and Jerk (from blocks, bar at knee) 70% for 2 x 3, 75% for 2 x 2, 80% for 2 x 2, 85% for 2 x 1
Back Squat (with belt)
Set 1: 85% x 2, rest two min, then 70% x 6
Set 2: (add 10 lbs if possible) 85% x 2, rest two minutes, then 70% x 6
Set 3: (add 10 lbs if possible) 85% x 2, rest two minutes, then 70% x 6+
Goodmornings (strap-supported or regular) 5RM (8 RPE)
CONDITIONING
4 Rounds
5 CTB PU
5 Hang Power Cleans #185#125#105
5 HSPU
Rest 3 Min
3 Rounds
10 CTB PU
10 Hang Power Clean #155#105#85
10 HSPU
3 Min Rest
2 Rounds
15 CTB PU
15 Hang Power Cleans #135#85#65
15 HSPU
INTERVAL
Every 2 Min until failure (start at 1400/1000 Cal per hour and add 100 cal per hour per round)
Row 1 min
Rest 1 min
Friday Jan 24th
ACTIVATION
Bergner Warm Up and whatever else you need to get ready for some OLY
STRENGTH
Pick 2-3 of the following
Snatch Complex Snatch (with pause at knee) + Snatch: Max
Clean and Jerk Complex Clean (with pause at knee) + Clean + Jerk: Max
Close Grip Bench Press 68% for 5 x 10
Strict Press (5 sec eccentric) 5RM, then -15% for 5+
Bentover Rows (paused on chest 1-2 sec) 68% for 3 x 10
CONDITIONING
AMRAP 5:00 x 5
20 Cal Bike
21 TTB
15 STO #155#105
9 Pistol Squat
Wednesday Jan 22nd
ACTIVATION
2 Rounds
1:00 Min X Walks
15 Empty bar RDLs
: 30 sec to a Min Hollow Hold
STRENGTH
Hang Clean (below knee, 5 sec eccentric) 75% for 7 x 2 (work up on last three if no misses)
SS Bar Rear Leg Elevated Split Squats (5 sec eccentric all reps) 5RM each leg, then -10% for 5 each leg
Snatch Grip Deadlift (eccentric slower than concentric, stop 1 inch from ground) 5RM
Reverse Hyper 3 x 10
CONDITIONING
EMOM for 10 Min
9 TTB
EMOM for 20 Min
5 Bar Facing Burpee
3 Deadlift #225#185
5 Wall Balls #20#14
COOL DOWN
Tues Jan 21st
ACTIVATION
4 Rounds
Ski 150 m
20 Band Pull Aparts
10 Wall Balls
STRENGTH
Dumbbell or Kettlebell Push Press 3RM, then -10% for 2 x 3
Wide Grip Bench Press (wider than normal comp grip) 80% for 5 x 5
Dips 5 x 6 (2 sec hold at the bottom 2 sec hold at the top)
Hang Snatch Grip High Pulls 65% for 3 x 8
CONDITIONING
10 Rounds
100 M Sprint
3 Muscle Ups
Work Rest 1:1
HIPS
75 Sumo Stance Belt Squat
75 GHD Back Extension
Monday Jan 20th
ACTIVATION
Foam Roll and mobilize your yoself
Lunge with sampson stretch and spiderman stretch and reach
Bergner Warm Up
STRENGTH
Hang Snatch (below knee, 5 sec eccentric) 75% for 7 x 2 (work up on last three if no misses)
Front Squat 3RM, then -15% for 3+ (no misses)
Single Leg RDLs 4 x 8 each leg (eccentric slower than concentric) Unilateral
3 Single Arm KB Thruster + Waiter Walk 20 yd + 5 KBs x 6
CONDITIONING
Partition However you want
2400 M Row
75 Pull Ups
150 Air Squats
75 HSPU