Monday
Closed – Easter Monday!!!
Tuesday
Buy in – 2 Rounds (0-10/15)
10 Goblet Squats + 30 second hold
10 Straight Leg Dead bugs
10 KB High Pull each side
10 Banded Pull Aparts
Mobility – Pigeon 90 sec per side
A) Tempo Back Squat 5×5 @32X1 (10/15-35/40)
*add weight each set
*first working sets at 45-55%
Rest 90 sec between sets
B) 4 sets –
2 Rounds
Row/Ski 16/12 cal
16 Wall Balls 20/14
16 Alternating DB Snatch 50/35
rest 2 min after 2 rounds
- 2 rounds rest 2 min x 4 sets
Wednesday
Buy in – 3 Rounds (0-15)
10 per side Lateral Box Step-ups
10 PVC Push Press + Push Jerk
20 Jumping Lunges
5 Floor YTWA’s
A) Push Press + Push Jerk
(2+1) x3 sets @70% of Push Press
(1+1) x2 sets @75% of Push Press
Rest 60-90 seconds between
B) 5 Rounds
50 Double Unders (single Unders 150)
10 Burpee Box jump overs
rest 1 min
Thursday
Buy in – 10 min
250m row/ski / 20 sec OHS Hold (pvc or bb) / :20 plank front and both sides
A)Pause Snatch Balance 3-3-3-2-2
Working sets between 65-75%
rest 60-90 between sets
2-3 second pause in bottom
Fast feet and aggressive punch under
B) Pause Snatch 3-2-2-1-1
working sets between 65-85%
rest 60-90 sec between sets
Pause for 3 seconds and perform as singles no TNG
C) Power Snatch – 10-8-6-4-2
Fast singles and move up in weight each set
rest 60 seconds between sets
D) Front Squat 5-5-4-4-3
first working set starts at 60% and build from there
Rest 60-90 between sets
Friday
Buy in – EA Warm up (0-15)
A) Tall Jerk + Press From Split jerk stance
(3+3) x3 sets rest 60-90 seconds between sets
keep light and work on positioning. Aggressive feet on tall jerk and balance between feet in press (15-25)
B) Dip+Pause Split Jerk
(2+2)x3 sets
(2+1)x2 sets
Pause for a full 3 seconds in split, work around 65-80% of jerk
rest 2 min between sets (25-40)
C) Power clean + Push Jerk + Jerk
(1+1+1) x 3 working sets @75-85% of Power clean
rest 2 min between sets (40-60)
if time
D) Snatch Grip Bent over row
4×5 at heavy!
Saturday
Pick from the week!
April 6, 2021
