MONDAY - 

A. Banded Overhead DIstraction 

B. 3 x 10 Bottom to Bottom Air Squats (3 sec in bottom)

B.Posterior Chain Floss With Barbell

 

Back Squats 70% x 3, 80% x 3, 90% x 3 or MORE

 

WOD 

 

5 UNBROKEN Rounds of:

 

3 x High Hang Clean and Jerk (135/75)

4 x Alternating Pistols OR Bottom 2 Bottom Air Squats

3 x Low Hang Clean and Jerk (155/95)

4 x Alternating Pistols OR Bottom 2 Bottom Air Squats

3 x Touch and Go Clean and Jerk (175/105)

4 x Alternating Pistols OR Bottom 2 Bottom Air Squats

+++For Every Break (meaning 3 consecutive C&J were not performed unbroken) the Athlete Performs 4 Alternating Pistols OR Bottom 2 Bottom Air Squats (hold the bottom of each squat for 3 seconds) and then resumes the set they were in.+++

 

TUESDAY - 

 

ENDURANCE WOD 

 

4 Super Sets of 

8 x Bulgarian Split Squats (each Leg) + 12 x Chest Tap Push Ups OR Clapping Push Ups OR Push Ups

 

WEDNESDAY - 

A. 1x ea leg Calf Smash w/KB (10sec low achilles/10sec just below calf muscle/10sec in the calf)

B. Classic Tricep and Lat Stretch (p261) using the Rig Posts

 

Bench Press 

 

WOD 

For Time 

"No Feet" Snatch (115/65) 

Muscle Up + DipsOR Ring Row (w/2 second Pause at the Top) + Push Ups

Rep Scheme -

Snatch x 5

Muscle Up x 2 then Dip x 2

Snatch x 5

MU x 4 then Dip x 4

Snatch x 5 

MU x 6 then Dip x 4

Snatch x 5

MU x 8 then Dip x 8

 

THURSDAY - 

A. Banded Deadlift 3 x 5 @ 40%

B. Posterior Chain Floss (p351)

 

Deadlift  70% x 3, 80% x 3, 90% x 3 or MORE 

 

WOD 

9 min AMRAP 

7 x Overhead Squats (135/95)

10 x Box Jump Overs 

 

FRIDAY - OPEN GYM

Accessory Work - 

5 x 10 @ 60% on the lift you most want to improve

5 Supersets - 

A. Bent Barbell Rows x 10

B. Romanian Deadlifts x 10

 

SATURDAY - 

A.  Banded Overhead Distraction w/ External Rotation Bias (p.258)

B.  "Super" Front Rack (p. 260)

 

Shoulder Press 70% x 3, 80% x 3, 90% x 3 or MORE

 

WOD 

8min AMRAP

Toes to Bar OR V-Ups x 6

Push Press x 6 (155/95)

 

SUNDAY - 

A.  Banded Hip Extension (p.329)

B. Barbell Quad Smash (p.326)

 

WOD 

For Time 

18 KB Swings 

3 Chest to Bar Pull-Ups

15 KBS

6 Pull-Ups

12 KBS

9 C2B Pull-Ups

9 KBS

12 Pull-Ups

6 KBS 

15 C2B Pull-Ups

3 KBS

18 Pull-Ups

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