Tuesday GS&C
Complete as many rounds as possible in 6 mins of:
6 Single Dumbbell Curls, pick load
6 Dumbbell Overhead Tricep Extensions, pick load
12 Dumbbell Glute Bridges, pick load
Every 1 min for 20 mins, alternating between:
50 Jump Ropes
20 Dumbbell Front Rack Lunges
Run, 400 m, 2 mins
Rest 1 min
STRENGTH SQUAD
Bench Press Max Effort and Back Squat Giant Set
Monday GS&C
Snatch 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Week 2 of 6 Strength | Olympic Lifting Cycle
Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG.
As many reps as possible in 10 mins of:
2 Power Snatches
2 Toes-to-something
4 Power Snatches
4 Toes-to-something
6 Power Snatches
6 Toes-to-bars
…
Continue adding 2 reps each round to each movement until time expires.
Saturday GS&C
FILTHY 50
For time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees-to-elbows
50 Push Press
50 Plate Good Mornings
50 Wall Balls
50 Burpees
50 Double Unders
Friday GS&C
Clean & Jerk 3-3-3-2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Option for Squat or Power.
Sets of 3 in 60-70% range.
Sets of 2 in 70-80% range.
Sets of 1 in 80-90+% range.
*If maxes unknown, go by feel.
Every 1 min for 12 mins, alternating between:
12-20 Bike Calories
max rep Cleans (moderate load)
Rest 1 min
Thursday GS&C
Tabata Up Down: 8 x 20 secs / 10 secs
1:00 rest
Tabata Toes-to-bar: 8 x 20 secs / 10 secs
1:00 rest
Tabata Shuttle Run: 8 x 20 secs / 10 secs
1:00 rest
Tabata Ring Row: 8 x 20 secs / 10 secs
POST WORKOUT STRENGTH
3 rounds for quality of:
20 Barbell Bicep Reverse Curls
15 Upright Barbell Rows
12 Barbell Cheat Curls
STRENGTH SQUAD
Deadlift Max Effort and Strict Press Giant Set