Monday
Warm up – EA Warm up (0-15)
A) Tempo Back Squats @33×1 5×5 @50-60%(15-35)
B) Tempo Push Press @31×3 5×5 @50-60%(35-55)
Buy out – Foam roll Calves and Hammies
Tuesday
Buy in – 12 min Steady Pace
21 cal ERG / 15 Sit-ups / 9 Push-up
mobility – Hand in high band 2+ min per side
Snatch work
A) 3 Shrugs + 3 High Pulls + 3 Power Snatch * 3 sets with BB from hip (20-30)
B) Above the knee Power Snatch x2 + Drop Snatch x2 + OHS x2 *5 sets building (30-45)
C) Snatch 6×1 build to a moderate (no misses) (45-60)
Wednesday
Warm up – 3 Rounds (0-15/20)
10 Burpees / 15 BB Good Mornings (2sec pause) / 15 Banded Glute Bridge / 30 Deficit Step Back Lunges (45 plate)
Prep – Build to working weight of DL (15/20-30)
A) Every 3 min complete – Lateral Buprees over bar x8 + Deadlift x6 @65-75% x6 sets (30-50)
10 min Mobility Buy out- Hight Hamstring on Roller (elevate on high box) + pain ball on low back
Thursday
Buy in – 2 Rounds (0-15)
75 Skips (double or singles) / 16 Cossack Squats / 10 Pause Front Squats / 10 Banded Pull Aparts
Mobility – Tricep Extensors with peanut (15-20)
A) Front Squat – 7×3 @ 80% (20-45/50)
*rest 90 sec btw sets
B) Hang DB Complex – Right Arm Snatch + Right Arm C+J + Left Arm Snatch + Left Arm C+J x5 build through 4-5 sets
Friday
Buy in – 3 Rounds (0-10/15)
10 Inch Worm with Push-up / 10 Windmill (each side) / 20 Lying Windshield wipers / 10 Scap only Pull-ups
A)
14-12-10-8
Alt DB Bench Press
Skull Crushers
Alt T Planks
12-10-8-6
DB Pullover
Tricep Kickbacks
Plank (45sec each round)
10-8-6-4
Diamond Push Ups
Double Unders x5 (Rx+ unbroken) (singles x10)
Plank seesaw
12-10-8-6
Incline Bench Press
Incline Chest Flies
Plank Up Downs
*rest/set up for next piece as needed
Saturday
Pick a day from the week!
February 8, 2021
