Wednesday Feb 5th
ACTIVATION
Mobilize and roll your tissues needed. Make sure your calves are stretched out.
2-3 Rounds
20 Ring Rows
10 OHS
5 Band Pass Throughs
STRENGTH
Snatch (from blocks, bar at knee) 75% for 3 x 3, 80% for 2 x 2, 85% x 2, 88% for 2 x 1
Power Snatch (from blocks, bar at knee) 3RM (9 RPE, no misses), then -10% for 2 x 3
Close Grip Bench Press 80% for 5 x 5
Strict Press 5RM, then -15% for 2 x 5 (last set is 5+)
Barbell Rows (paused 2 sec on sternum) 3 x 10
CONDITIONING
50-30-20
KBS #70#55
WB #20#14
TTB
Then
50 Rings Dips
Tuesday Feb 4th
ACTIVATION
Roll lower limbs
2-3 Rounds
:20 Sec Scap Retraction Hanging
6 push away lateral deadlift
:20 Sec handstand hold
6 Goblet Squats
Strength
A) 30 DB Complex #30#20
2 Min Rest
20 DB Complex #40#30
2 Min Rest
10 DB Complex #50#40
DB Complex: 2 RDL + 1 Clean and Jerk + 1 Thruster
B) 75 Hamstring Prone Hamstring curls (10-15 Rep sets)
CONDITIONING
A) Run 400x4 Work Rest 1:1
B) 13 Min AMRAP
15 Cal Bike
5 Muscle Up
15 Burpee
Monday Feb 3rd
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) 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 2, 88% for 2 x 1
Back Squat
Set 1: 88% x 2, rest two min, then 73% x 6
Set 2: (add 10 lbs if possible) 88% x 2, rest two minutes, then 73% x 6
Set 3: (add 10 lbs if possible) 88% x 2, rest two minutes, then 73% x 6+
Goodmornings (strap-supported or regular) 5RM (8 RPE)
CONDITIONING
Every 7 Min for 4 Rounds
Round 1:
8 CTB PU
8 DL #185#125#105
8 HSPU
8 Hang Power Clean #185#125#105
400 M Row
Round 2:
12 CTB PU
8 DL #185#125#105
12 HSPU
8 Hang Power Clean #185#125#105
400 M Row
Round 3
16 CTB PU
8 DL #185#125#105
16 HSPU
8 Hang Power Clean #185#125#105
400 M Row
Round 4
Round 1:
20 CTB PU
8 DL #185#125#105
20 HSPU
8 Hang Power Clean #185#125#105
400 M Row
Saturday Feb 1st
ACTIVATION
Belt Squat 75 Reps
Reverse Hyper 75 Reps
STRENGTH
Snatch Grip Deadlift (from 2 inch deficit, paused at mid-shin) 5RM (first 2 reps paused 3 sec), then -10% for 2 x 5 (not paused)
RDLs (from deficit) 3 x 8 (start with 7 RPE, work up to 8 RPE)
CONDITIONING
10 Rounds
4 Bar Muscle Up #22 lbs vest
200 M Run
Friday Jan 31st
ACTIVATION
Bergner Warm Up
STRENGTH
Snatch Max Effort 3RM, then -15% for 3
Clean and Jerk Max Effort 3RM, then -15% for 3
Bench Press
Set 1: 75% x 3, rest two minutes, then 60% x 10
Set 2: (add 5 kg to each weight if possible) 75% x 3, rest two minutes, then 60% x 10
Set 3: (add 5 kg to each weight if possible) 75% x 3, rest two minutes, then 60% x 10
MAKING MUSCLE
A1: JM Press 4 x 10
A2: Pullovers 4 x 10
A3: Close Grip Presses 4 x 10
B) Fat Grip Curls 3 x 10
A1) Rows 3 x 10
A2) Face Pulls 3 x 10
CONDITIONING
5 Rounds
24 KB Snatch #24#16
20 Lunges
16 Cal Ski
1 Min Rest
Wednesday Jan 29th
ACTIVATION
3-4 Rounds
10 Cal AB
10 OHS
10 Pull aparts
10 Ring Rows
STRENGTH
Snatch (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
Power Snatch (from blocks, bar at knee) 3RM (8 RPE, no misses), then -10% for 2 x 3
Close Grip Bench Press 78% for 5 x 5
Strict Press 5RM, then -15% for 2 x 5 (last set is 5+)
Barbell Rows (paused 2 sec on sternum) 3 x 10
CONDITIONING
40 Wall Balls #20#14
25 Ring Dips
20 Burpees
30 WB
20 RD
20 Burpees
20 WB
15 RD
20 Burpees
10 WB
10 RD
20 Burpees