MONDAY -
A. Banded Overhead DIstraction
B. 3 x 10 Bottom to Bottom Air Squats (3 sec in bottom)
B.Posterior Chain Floss With Barbell
Back Squats 70% x 3, 80% x 3, 90% x 3 or MORE
WOD
5 UNBROKEN Rounds of:
3 x High Hang Clean and Jerk (135/75)
4 x Alternating Pistols OR Bottom 2 Bottom Air Squats
3 x Low Hang Clean and Jerk (155/95)
4 x Alternating Pistols OR Bottom 2 Bottom Air Squats
3 x Touch and Go Clean and Jerk (175/105)
4 x Alternating Pistols OR Bottom 2 Bottom Air Squats
+++For Every Break (meaning 3 consecutive C&J were not performed unbroken) the Athlete Performs 4 Alternating Pistols OR Bottom 2 Bottom Air Squats (hold the bottom of each squat for 3 seconds) and then resumes the set they were in.+++
TUESDAY -
ENDURANCE WOD
4 Super Sets of
8 x Bulgarian Split Squats (each Leg) + 12 x Chest Tap Push Ups OR Clapping Push Ups OR Push Ups
WEDNESDAY -
A. 1x ea leg Calf Smash w/KB (10sec low achilles/10sec just below calf muscle/10sec in the calf)
B. Classic Tricep and Lat Stretch (p261) using the Rig Posts
Bench Press
WOD
For Time
"No Feet" Snatch (115/65)
Muscle Up + DipsOR Ring Row (w/2 second Pause at the Top) + Push Ups
Rep Scheme -
Snatch x 5
Muscle Up x 2 then Dip x 2
Snatch x 5
MU x 4 then Dip x 4
Snatch x 5
MU x 6 then Dip x 4
Snatch x 5
MU x 8 then Dip x 8
THURSDAY -
A. Banded Deadlift 3 x 5 @ 40%
B. Posterior Chain Floss (p351)
Deadlift 70% x 3, 80% x 3, 90% x 3 or MORE
WOD
9 min AMRAP
7 x Overhead Squats (135/95)
10 x Box Jump Overs
FRIDAY - OPEN GYM
Accessory Work -
5 x 10 @ 60% on the lift you most want to improve
5 Supersets -
A. Bent Barbell Rows x 10
B. Romanian Deadlifts x 10
SATURDAY -
A. Banded Overhead Distraction w/ External Rotation Bias (p.258)
B. "Super" Front Rack (p. 260)
Shoulder Press 70% x 3, 80% x 3, 90% x 3 or MORE
WOD
8min AMRAP
Toes to Bar OR V-Ups x 6
Push Press x 6 (155/95)
SUNDAY -
A. Banded Hip Extension (p.329)
B. Barbell Quad Smash (p.326)
WOD
For Time
18 KB Swings
3 Chest to Bar Pull-Ups
15 KBS
6 Pull-Ups
12 KBS
9 C2B Pull-Ups
9 KBS
12 Pull-Ups
6 KBS
15 C2B Pull-Ups
3 KBS
18 Pull-Ups