Wednesday GS&C
Snatch 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 unknow go by feel
For time:
100 Double Unders/ 200 Single Unders
30-50 Hang Power Snatches (light load)
100 Double Unders/ 200 Single Unders
Tuesday GS&C
Every 3 mins for 9 mins do:
12 L/12 R Single Arm Dumbbell Rows, pick load
25 Supinated Banded Pull Aparts
*Today, let’s use the finisher as part of our prep workout / bullet-proofing the upper body!
-Rest w/ Time Remaining-
Complete as many rounds as possible in 20 mins of:
20 Air Squats
10 Dumbbell Box Step-ups
20 Hand Release Push-ups/ Push-ups
10 Dumbbell Box Step-ups
20 Sit-ups
STRENGTH SQUAD
Bench Press Max Effort and Back Squat Giant Set
Monday GS&C
Tempo Deadlift 5-5-5
Tempo @31X1
Use the same Moderate weight for all sets. Goal is heavier than workout weight.
Rest as needed between sets.
Remember Reading Tempo…
1st Number is ‘Descending Phase of the Movement’
2nd Number is ‘Down Static Position’
3rd Number is ‘Ascending Phase of the Movement’
4th Number is ‘Up Static Position’
3 rounds for time of:
Row, 500m
25 Deadlifts (lightweight)
12 Bar Muscle-ups/12 Pull-ups/ 12 Ring Rows
Saturday GS&C
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
1 Power Clean + 1 Hang Clean + 2 Shoulder-to-Overheads
Rest as needed between sets.
2 rounds for time of:
Run, 400 m
15 Power Clean & Jerks
Friday GS&C
Tempo Back Squat 5-5-5-5
Build to a Moderate weight and stay Moderate across all sets.
Tempo @31X1
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
Complete as many rounds as possible in 15 mins of:
18 Alternating No Push-up Renegade Rows
12 Dumbbell Front Squats
12 Bike Calories
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