Monday GS&C
Every 30 secs for 20 mins
1 Power Clean & Jerk
Loading should be Moderate to Moderate-Heavy and should allow for repeatable reps. Newer athletes can take the bar from the hang position and increase the reps to 2 if doing so to get extra practice.
Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
Saturday GS&C
4 rounds, each round for time
10 Up down or Burpee Box Jump Overs
10 Front Squats, 155/105 lbs
10 Toes-to-something
Go every 4 mins.
Friday GS&C
Deadlift 1×1
Use the heaviest weight you can for the set.
For time:
Run, 800 m
20 Deadlifts
Run, 400 m
10 Deadlifts
Thursday GS&C
As many reps as possible in 24 mins of:
Machine of Choice for Calories
Every 3 mins (not including 0:00) complete:
10 Alternating Slam Ball Goblet Lunges + 15 Slam Balls (Athlete Choice).
STRENGTH SQUAD PROGRAMMING
Lift 1: Barbell Row
Lift 2: Back Squat
Wednesday GS&C
3 Rounds for quality of:
7 Power Snatches, pick load
3 Gymnastic Pulls
Gymnastic Pull Options:
Up-Down Pull-Ups
Chest to Bars
Bar Muscle-Ups
3 rounds for time of:
20 Power Snatches (Light weight)
40 Sit-ups
10 Up Down + Pull-ups or 5-10 Muscle Ups