Monday March 9th
ACTIVATION
3 Rounds
10 Ring Rows
10 Power Snatch #95#65
10 Samson Stretch
CONDITIONING
9 Snatch #185#135
9 Muscle Up
7 Snatch #205#155
Muscle Up
5 Snatch #225#175
5 Muscle Up
Then
3 Min AMRAP
20 GHD SU
Max Ski Erg
90 Sec Rest
x3
Saturday March 7th
ACTIVATION
Foam roller for Tspine
Hip Band Work
3 Rounds Bike 12 cal and 6 devil press #20
STRENGTH
Deadlift Max
CONDITIONING
3 Min Amrap
20 DB Thrusters #30#20
40 DUs
3 Min rest
x 3 Rounds
3 Rounds
9 DB Clean and Front Rack Reverse Lunge #50#30 (two dumbbells)
7 Hand Stand Push Up
5 Muscle Up
Friday March 5th
ACTIVATION
Warm Up Hips
Burgener Warm Up
STRENGTH
Snatch Max Effort Competition Style (*see Golden Rule)
Max Clean and Jerk Max Effort Competition Style (*see Golden Rule)
Max Bench Press
Set 1: 90% x 1 rest two minutes, then 75% x 5
Set 2: (add 10-20lbs) 90% x 1 rest two minutes, then 75% x 5
Set 3: (add 10-20lbs) 90% x 1 rest two minutes, then 75% x 5
CONDITIONING
12 Min AMRAP
12 Bar Facing Burpees
12 TTB
12 Deadlifts #275#195
Rest as Needed
Then run 12 min Max distance
Wednesday March 3rd
CONDITIONING
Warm Up
3 Rounds
6 Med ball Cleans #30#20
6 Pull Ups
6 Push Ups
For Time
8 Clean and Jerk #185#125#105
800 M Run
8 Clean & Jerks
60 Pull Ups
8 Clean and Jerk
600 M Run
8 Clean and SJerks
40 Chest to Bar Pull Ups
8 Clean and Jerk
400 M Run
8 Clean and Jerks
20 Bar Muscle Ups
5 Rounds
Sand Bag Hold #100
:20 Ring L Sit
Tuesday March 3rd
ACTIVATION
s
STRENGTH
Back Squat 1RM (8 RPE)
Bench Press 90% for 6 x 2
A1: Ring Dip 3 x 8
A2: Dumbbell Triceps Extension 3 x 10
A3: Mid Row 3 x 10
CONDITIONING
Max Reps 3 Min
8 DB Hang Snatch
8 Burpee Box Jumps
3 Min Rest
x3
CONDITIONING
300 DUs
100 Elevated Reverse Lunge Wall Balls #20#14
40 Yard Sled Push 2.5x your body weight
Monday March 2nd
ACTIVATION
2-3 Min banded Glute
25 Swiss Ball Leg Curls
Then
2 Rounds
25 Air Squats
:30 Sec Hollow Rock
10 Muscle Snatch (bar only)
STRENGTH
Snatch
Set 1: 80% x 2, 85% x 1, 90% x 1
Set 2: (add 5-10 lbs) 80% x 2, 85% x 1, 90% x 1
Clean and Jerk
Set 1: 80% x 2, 85% x 1, 90% x 1
Set 2: (add 5-10 lbs) 80% x 2, 85% x 1, 90% x 1
Front Squat 1RM (stop at first miss or preferably before)
Sumo Deadlifts 3x3 VERY HEAVY (eccentric slower than concentric)
CONDITIONING
AMRAP 22
800 M Row
20 DB OHP #50s#35s
15 GHD SUs
MIDLINE
10 sets of 3
TTB With 5 Sec Eccentric
5 Rounds of 15
Reverse Hyper/GHD Extension
*alt movements if you want
CONDITIONING
20 Cal Bike - 2 min rest
15 Cal Bike - 2 min rest
10 Cal Bike - 2 Min rest
Saturday Feb 29th
STRENGTH
Back Squat
Set 1: 93% x 1, rest two minutes, then 83% x 4
Set 2: (add 10 lbs to the 1 rep set if possible) 93% x 1, rest two minutes, then 83% x 4
Set 3: (add 10 lbs to the 1 rep set if possible) 93% x 1, rest two minutes, then 83% x 4+
Conventional Deadlifts 3RM (9 RPE, 6 Sec eccentric)
CONDITIONING
5x30 Push Ups
then
13 Burpee Box Jumps
11 Clean and Jerk #165#110
9 Cal Bike
4 Min Time Cap. Every time you do a round add 4 min to your time cap and 3 cal to your bike Hooooozaaa!