Wednesday GS&C
ON A 10:00 RUNNING CLOCK…
Practice Handstand Option*
*Options…
Wall HS Hold
Freestanding HS Hold
Pike HS Hold
HS Walk
Pike Shoulder Taps
Bear Crawl
Complete as many rounds as possible in 15 mins of:
20 Dumbbell Deadlifts
15 Dumbbell Push Press/ HSPU
10 Strict Pull-ups/ Ring Row
Tuesday GS&C
ON A 18:00 RUNNING CLOCK..
Build to a 1-Rep Snatch.
Week 6 of 6 Strength | Olympic Lifting Cycle
.
For time:
12 Box Jumps
6 Power Snatches, pick load
9 Box Jumps
4 Power Snatches, pick load
6 Box Jumps
3 Power Snatches, pick load
3 Box Jumps
2 Power Snatches, pick load
Details
Power Snatches- at 85% of Heavy 1-Rep.
STRENGTH SQUAD
Squat Volume and Deadlift Giant Set
Monday GS&C
5 rounds, each round for time, of:
10 Up-Down-to-Target
10-15 Row Calories
20 Alternating Box Step-ups
25 Air Squats
Rest 1 min between each round.
Athlete Instructions
Details
Up-Down-to-Target- ideally 6″ above standing reach. (find a pull up bar the works best)
Saturday GS&C
10-15-20-15-10 reps, for time of:
Dumbbell Floor Press, pick load
Dumbbell Hammer Curl, pick load
Complete as many rounds as possible in 20 mins of:
20 Toes-to-somethings
10 Push-ups
20 Russian Kettlebell Swings, 53/35 lbs
10 Pike Push-ups or Seated DB Strict Press
Friday GS&C
Snatch 3-3-3
Rest as needed between sets.
Week 5 of 6 Strength | Olympic Lifting Cycle
Start Light and end Moderate. This is a Deload Week. Option for Squat or Power.
5 rounds for time of:
Run, 400 m
15 Overhead or Front Squats, 95/65 lbs