Friday GS&C
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Week 4 of 6 Strength | Olympic Lifting Cycle
Goal is 80-90% or Heavy. Option for Squat or Power.
Every 2 mins for 12 mins do:
4 Power Snatches
6 C2B/Pull-ups/ Jumping Pull up/ Ring Row
8 Box Jump Overs
-Rest w/ Time Remaining-
Thursday GS&C
HANDSTAND PRACTICE
Max Handstand Hold (wall/ piked feet on bench) or plank.
2:00 rest btw holds
Every 1 min for 24 mins, alternating between:
Row, 400-500m 2 mins
max rep Burpee-to-Plate 1 min
Rest 1 min
STRENGTH SQUAD
Deload
Wednesday GS&C
1 1/2 Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Details
Use the same Moderate weight for all sets. 1 Rep = Full Squat Down + Stand-Up to Halfway + Squat Back Down + Stand.
7 rounds for time of:
10 Back Squats
35 Double/ 70 Single Unders
Load: max load 95/65 lbs, weight should be light today
Tuesday GS&C
Complete as many rounds as possible in 18 mins of:
Run, 400 m
15 Toes-to-something
2 Rope Climbs/ 6 strict pullup or 10 ring row
POST WORKOUT FINISHER
3 rounds for quality of:
10 L/10 R Single Arm Supported Db Rows, pick load
15 Db Bent Over Reverse Flys, pick load
STRENGTH SQUAD
Back Squat Max Effort and Bench Press Press Giant Set
Monday GS&C
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Week 4 of 6 Strength | Olympic Lifting Cycle
Goal is 80-90% or Heavy. Option for Squat or Power.
DT
5 rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks