Wednesday Feb 19th
ACTIVATION
Banded Hip, Planks, Hip openers
STRENGTH
Back Squat 3RM (9 RPE, first rep only is paused 3 sec)
No Hook No Feet Hang Snatch (5 sec eccentric) 3RM (9 RPE)
Jerk (paused 3 sec in dip and catch) + Jerk (paused 3 sec in catch) + Jerk (not paused) 70% for 3 sets of complex, then Max (9 RPE) for one set of complex
Bench Press 85% for 5 x 3
Four Rounds
A1: Dumbbell or Kettlebell Push Press 4 x 8
A2: Dumbbell Triceps Extension 4 x 10
A3: Kettlebell Batwing Rows (2 sec pause on chest) 4 x 10
CONDITIONING
6 Rounds
15 Devil Press 35/25
25’ Hand Stand Walk
15 Box Jumps
25’ Hand Stand Walk
Tuesday Feb 18th
3 Rounds
20 Cal Bike
15 TTB
10 OHS #115#85
EMOM for 15 Min
Min 1: 10 Bar Facing Burpees
Min 2: 10 Shoulder to OH
Min 3: Max your Muscle Ups or no more than 7
ZONE 2 for 30 min
Cycle through all the cardio pieces for 30 min and accumulate all the calories
*Zone two is a comfortable pace heart rate is normally between 130-150 respectively.
Monday Feb 17th
ACTIVATION
2 Rounds
With Hip Band
12 Jump Squats
:30 Sec Hip Press
:30 Sec Hollow Rock
Banded Tricep Stretch
Banded Body Bow Lat Stretch
Band dislocates
BB Warm Up
STRENGTH
Snatch Set 1: 75% x 2, 80% x 2, 85% x 1
Set 2: (add 5-10 lb) 75% x 2, 80% x 2, 85% x 1
Clean and Jerk Set 1: 75% x 2, 80% x 2, 85% x 1
Set 2: (add 5-10lbs) 75% x 2, 80% x 2, 85% x 1
Front Squat 3RM (9 RPE)
Sumo Deadlifts 5RM (8 RPE, eccentric slower than concentric), then -10% for 5
CONDITIONING
10 Rounds
100 M Run or 9 Cal bike
15 WB
15 KBS
Wednesday Feb 12th
ACTIVATION
Mobilize and go through your bb warm up
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)
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
Every 2 Min for 8 Min
250 M Row
14 Over Erg Burpees
Every 3 Min For 12 Min
400 M Run
Max Rep KB Swing #70#50#35
Every 4 Min For 16 Min
15 Cal Bike
20 Wall Balls #20#14
Monday Feb 10th
ACTIVATION
Glute Activation (Banded hip press, laterals)
Barbell Warm Up
STRENGTH
Clean and Jerk (from blocks, bar at knee) 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1 (work up, allowed one miss)
Power Cleans (from blocks) Max (single)
Back Squat
Set 1: 90% x 1, rest two minutes, then 75% x 5
Set 2: (add 10 Lbs to each weight if possible) 90% x 1, rest two minutes, then 75% x 5
Set 3: (add 10 lbs to each weight if possible) 90% x 1, rest two minutes, then 75% x 5
CONDITIONING
AMRAP 5 Min
7 MUs
20 Burpees
4 Min Rest
AMRAP 5 Min
7 Muscle Ups
20 Box Jumps
4 Min Rest
AMRAP 5 Min
7 MUs
20 GHD SU
Friday Feb 7th
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: 78% x 3, rest two minutes, then 63% x 10
Set 2: (add 10lbs to each weight if possible) 78% x 3, rest two minutes, then 63% x 10
Set 3: (add 10lbs to each weight if possible) 78% x 3, rest two minutes, then 63% 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
50 Cal Ski
100 Cal Bike
150 Cal Row