9/16-9/21
Monday
A. 4-5 Sets:
– Strict Press X 2-3 (add 5-10lbs to last week)
B. 3 Sets:
– 500/420m Row
– 4 BF Burpe
– 6 UB Clean & Jerk (135/95) (165/115)
– 32 DUs (64 singles)
Rest 3 mins between sets
Tuesday
A. 4 Sets:
– Back Squat X 5-6 (add weight from last week)
Rest 2-3 mins between
B. 3 Sets:
– 10 Box Step Overs (heavy as possible)
Rest 60s
– 50’ Farmer Carry Walking Lunge
Wednesday
A. 3 Sets w/ Blank Barbell
– 5 snatch balance
– 5 pressing snatch balance
– 5 OHS
+
3 Sets:
– 3 position power Snatch
(Hi Hang+Hang+Floor)
B. 7 Min AMRAP
– 10 Power Snatches (75/55)
– 3 Bar MU
Thursday
A. 3 Sets:
– Bench Press X 3-4 (Add 10-20lbs to last week)
Rest 30s
– AMRAP “tough” UB set of Pushups
Rest 3-4 mins
B. Every 5 Mins for 20:
– 20/15 Cal AB
– 10 BBJO (24/20)
– 20/15 Cal Row
*Goal is to SPEED UP each round…
Friday
A. 10 mins to practice HSPU tech
B. For Time
– 400m Run
Then:
21-15-9
– Deadlifts (185/135) (225/155)
– T2B
15-12-9
– Deadlifts (225/155) (275/185)
– HSPU
Then:
– 400m Run
Saturday
8am- OLY
9am- Woolfeman Special 😉
Sunday
Open Gym: 8:30am-10:30am