June 7th to 13th programming!

Monday

Buy in – EA warm Up

A1) Incline Db Bench Press x 6

A2) Supinated BB row x 6

rest 90 x6 sets building

B) For time

100 Double Unders

12 Strict HSPU

12 Power Cleans (165/110)

12 Strict HSPU

100 Double Unders

Tuesday

Buy in – 3 Rounds

250m Row / 10 Goblet Squats / 10 Groiners / 10 Front Rack Rockers

Mobility- Calf and front rack

A)Pause Front Squat – 3-3-2-2-1-1-1

Rest 60-90 between sets

B) 21-15-9

Double KB Front Squats

Cal Row or air bike

rest 1:1 then repeat

Wednesday

Buy in – Snatch Burgener Warm up

A) Pause Power Snatch into OHS

3 @ 60% , 3 @ 65% , 2 @ 70% , 2 @ 75% , 1 @ 80 % x2

  • % of power snatch 1rm
  • rest 60-90 between sets

B) Power Clean + Push Jerk waves

2@70%, 2@75%, 1@80%, 2@75%, 2@80%, 1@85%, 2@80%, 2@85%, 1@90-95%

  • % of power clean
  • rest 60-90 second between sets

C) Buy out – 3×10 Side lying rotations

Thursday

Buy in – 2 Rounds

50 Jumping Jacks / 10 Each Side SLRDL / 10 Banded Good Mornings / 20 Banded Pull Aparts

A) Deadlift 4×4

*these are working sets

*build to heavier than last weeks 5s

B) 15-12-9 x2 1 set every 10 min

Row or bike (air bike not concept2) (whichever you didn’t use Tuesday)

Buprees over rower or lateral over bar if you are using the bike

Friday

Buy in – 10 Legs swing each leg (both directions) / 30 sec walk each – toe walk, heal walk, toes out, toes in, lunge with twist, figure four walk, knee to chest walk 

A) Run 3 x 1600m (1 mile)

rest 2-4 min

*try and pick up pace each round

B) 12-10-10-8 Chainsaw Row (challenging weight for each set) (each side)

C) Banded Lat Pull downs 3×25 (light)

D) Banded Curls 3×30 (light)

Saturday

Pick a day you missed from the week!

June 7, 2021

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