12/2/2019-12/8/2019
Monday
A. 2 Sets: (Deload/hypertrophy before Re-test)
– Back Squat X 15 @ 70%
B. 3 Sets:
2 Min AMRAP:
– 15 UB Thrusters (75/55) (+95/65)
– AMRAP Cals AB
Rest 2 mins
Tuesday
A. 3 Sets:
– Push Jerk X 3 (3 heavy sets, small build OK)
B. 13 AMRAP:
– 100 DUs
– 30 HSPU (+ Strict)
– 100 DUs
– 20 C2B (+bar MU)
– 100 DUs
– 10 Power Snatch (115/75) (+165/115)
Wednesday
A. 12 Min EMOM:
*Add weight to 2 weeks ago (~10-20lbs each set)
1-3 Deadlift X 8-10 (MOD)
4) Rest
5-7) Deadlift X 6-8 (MOD-HEAVY)
8) Rest
9-11) Deadlift X 4-5 (Heavy)
B. 5 Rounds For Time:
– 10 Hang Cleans (95/65) (+135/95)
– 10 Alt. Reverse FR Lunges (5 each leg)
*Every time you set the bar down=10 Lateral burpee over the bar
Thursday
A. 18 Min EMOM:
1) 10-12/7-9(+12-15/10-12) Cal Row
2) 8-10 (+12-15) UB T2B
3) 8-10 (+12-15) Box Jumps
B. 2-3 Sets:
– 20-30s L-Sit Hold (accumulate if needed)
– 60s farmer carry
Friday
A. Build quickly to todays “MOD-Heavy”
– 2 FS + 1 Split Jerk (from rack)
B. 4 Sets:
4 Min AMRAP:
– 400m Run
– **AMRAP Movement
Rest 2 mins
*Set 1) Squat Cleans (135/95) (+ 185/135)
*Set 2) S2OH (115/75) (+165/115)
*Set 3) Wall Balls (20/14) (+30/20
*Set 4) Overhead Squat (95/65) (+135/95)
Saturday
8am: OLY
9am: Woolfeman Special
Sunday
Open Gym: 8:30am-10:30am