Wednesday GS&C
3 SETS
3-5 Pull-Ups
5-7 Deadlifts*
:30 Single or Double Under Practice
-Rest As Needed b/t Sets-
*Start Light and build to workout weight.
FOR TIME
30 Strict Pull-Ups
60 Deadlifts
60 Cal Bike or Row
240 Jump Ropes
* Partition however you like
* Pull ups: option to scale reps up or down to 20-40 reps
* Partition however you like
* 22:00 CAP
Tuesday GS&C
4 SETS
1 Push Press + 2 Push Jerk
*Start Moderate and build to/past heaviest workout weight.
EMOM x 6 MINUTES
MIN1- 5 Toes to Bar + 4 Shoulder to Overhead (Heaviest Weight)
MIN 2 – :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN1- 5 Toes to Bar + 6 Shoulder to Overhead (Moderate Weight)
MIN 2 – :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN1- 5 Toes to Bar + 8 Shoulder to Overhead (Lighter Weight)
MIN 2 – :40 Max Up-Downs
*Shoulder to Overhead Weight decreases in each EMOM as the reps increase
STRENGTH SQUAD PROGRAMMING
Squat and Bench Press
Testing Day
Monday GS&C
6-4-2-2 Back Squat*
*Start Moderate-Heavy and build to Heavy 2-Rep
.AMRAP x 12 MINUTES
400m Run
15 KB Goblet Squats
10 KB Swings
Saturday GS&C
EMOM x 6 MINUTES
3 TNG Power Snatches*
*Start Light-Moderate and build to Moderate.
FOR TIME (5 SETS MAX)*
UNTIL 50 POWER SNATCHES ARE COMPLETED…
10 Push-Ups or Handstand Push Ups
15 Cal Bike
1 Set of Touch & Go Power Snatches (Athlete Choice, Light)
-Rest 2:00 b/t Sets-
Thursday GS&C
AMRAP x 17 MINUTES
200m Run
6 Box Jumps
14 Alt. DB Hang Power Clean
*Increase Box Jumps by 2 reps each round. Mandatory step-down.
POST WORKOUT STRENGTH
3- 4 SETS FOR QUALITY
10 Plate Front Raises
15 Plate Gun-Hold Curls
:30 Handstand Hold
1:00 Walk
STRENGTH SQUAD PROGRAMMING
DELOAD
Backsquat and Bench Press