4-24-22

WEEKLY

MONDAY 25th

Shoulder to Overhead Day!


Push Jerk 3x3

-3x3 are at the same weight

-Lifts are from the ground (Clean it up)


Approach based off 1RM Push Jerk

0:00-6x30%

2:00-6x40%

4:00-5x50%

6:00-5x60%

8:00-4x70%

10:00-4x80%

12:30-3x85-90%

15:00-3x85-90%

17:30-3x85-90%


PART 2

AMRAP 15

-15 Toes to bar

-12 Deadlifts

-9 Hang Power Cleans

-6 Shoulder to Overhead

-3 Wall Walks


Wherever you are at 4:00 and 9:00, you'll stop and take 1:00 off, then pick up where you left off. So, working times are:

0:00-4:00 work

4:00-5:00 rest

5:00-9:00 work

9:00-10:00 rest

10:00-15:00 work


Barbell weight should be 75-80% of your shoulder to overhead 1RM. Think push jerk!


TUESDAY 26th

Squat Day!


Overhead Squat 2RM

0:00-6x30%

2:00-6x40%

4:00-5x50%

6:30-5x60%

9:00-4x70%

11:30-3x75-80%

14:00-2x75-90% (perfect thru here)

16:30-2x80-100% (target weight)

19:00-2xGet Sendy


PART 2

AMRAP 10

-AMRAP Burpee Facing Box Jumps 24/20


EMOM 5 Overhead Squats

-Squat Snatch will count as first rep, but you do NOT have to. You can Clean it up and set yourself, however, that will be much slower.


At the 0:00, and every minute thereafter, perform 5 Overhead Squats. Then, use the remaining time to AMRAP Burpee Facing Box Jumps.


To score a level, all 5 OHS must be done, every minute, even if you take minute completely off from Burpees. So, DO NOT do your Burpees so fast that you cannot perform the mandatory 5 OHS.


Score is TOTAL BURPEE FACING BOX JUMPS. The Squats are mandatory and do not count for your score.


Barbell weight should be 65-70% 1RM OHS

Scale to step ups as needed



WEDNESDAY 27th

Gymnastics Day!


Two 10-minute AMRAPs today. Take 10ish minutes between efforts to completely recover, and THEN warm up for the next workout. Do NOT worry about warming or setting up for both workouts prior to starting the first.


AMRAP 10

-Alternating Pistols +2 Reps

-Handstand Push-Ups +2 Reps

-30 Double Unders (remains constant)


Scale options:

PISTOLS

Toe supported pistols

Pistols to box

Banded pistols

Lunge


HSPU

Neutral hands

Small range of motion

Pike push up

Challenging push up


AMRAP 10

-Challenging Pull-Ups +2 reps

-Alternating KB combo (see below) +2 reps

-30 Double Unders


-1 KB Snatch

-1 OH Standing Lunge on one leg

-1 OH Standing Lunge on the other leg


You'll Snatch it up and do an Overhead Standing Lunge on each leg once the KB is up. That is one rep. Then, you'll put it on the ground and switch hands.

*No heavier than 70/53 for the kettlebell


Scale options:

RMU

BMU

C2B

Pull up

Assisted pull up

Ring row



THURSDAY 28th

Snatch Day!


Snatch

-Fast, Ladder-Style Approach

-All lifts are quick singles, with individual set-ups and chambers for each lift

-Squat snatch if you can otherwise power snatch if ROM is an issue


1) 0:00-3x30%

2) 1:30-3x35%

3) 3:00-3x40%

4) 4:30-3x45%

5) 6:00-3x50%

6) 7:30-2x55%

7) 9:00-2x60%

8) 10:30-2x65%

9) 12:00-2x70%

10) 13:30-2x75%

11) 15:00-1x80%

12) 16:30-1xBottom Number

13) 18:00-1xGood Day

14) 19:30-1xGreat Day

15) 21:00-1xHail Mary


DO NOT GET CAUGHT UP IN THE PERCENTAGES!!! They are just listed to paint a picture of where to start and where to map through.


YOU WILL NOT HAVE TIME TO CALCULATE YOUR APPROACH ON THE FLY!


Step 1: Think about your bottom number Snatch, or the heavy Snatch you can hit on any given day. It should be around 85%. Make that Barbell 13.


Step 2: Think about 1/3 of your 1RM, about 30%, and make that Barbell 1. This will likely be the empty bar for many people.


Step 3: Map out 12 easy jumps to get from Bar 1 to Bar 13. Are you going to make 5 or 10 pound jumps?


***THIS MAY MEAN MIXING BETWEEN 5/10 POUND JUMPS OR MAKING 5 POUND JUMPS AND NOT INCREASING EVERY BAR!


For example, if you start with the 15lbs barbell and make 5lbs jumps every time, you'll still end up at 75lbs, so, if you cannot Snatch 75lbs, then you'll have to keep the weight the same at some of the jumps.


PART 2

11 minutes

-3 min on

-1 min off

-3 min on

-1 min off

-3 min on


Each 3 minutes buys in w/ a 60 sec AMRAP of Burpees to Target. THIS IS IT'S OWN SCORE! Keep track of your Burpees and your TOTAL BURPEES is Score 1.


Then, you'll use the remaining two minutes to AMRAP:

-11 Hang Power Snatches

-11 Wallballs


This AMRAP couplet is it's own score as well. At the end of the 3 minute work period, stop, recover for 60 seconds, hit the Burpees, and then pick up where you left off. The cumulative rounds and reps of the HPS and Wallballs is Score 2.


Hint: work hard on the Burpees because they are their own score, but don't work so hard that you cannot be productive on the couplet, because that is its own score as well.


Barbell weight 65-70% 1 RM Hang Power Snatch

Encourage RX athletes to go with a slightly heavier ball than usual



FRIDAY 29th

Calisthenics Day!


32 minutes; Every 4 minutes, x8

-Run to start (should take around 2:00)


Remaining time in 4 minute block, AMRAP:

-10 4 Ct. Leg Lifts (2 seconds up & 2 seconds down)

-15 Push-Ups

-20 Single Leg Lateral Box Step Overs


Run is a given. The AMRAP is your score. Pick up where you left off after each run interval for one cumulative score.


1) 500m Run, PERFECT Push-Ups, 24/20 box, straight legs on 4ct. LL

2) 400m Run, REALLY GOOD Push-Ups, 24/20 box, straight legs on 4ct. LL

3) 300m Run, Knee/Banded Push-Ups, as able on the box height, slight bend at the knee on LL OK


Perfect Push-Ups: Reps start and finish in the top of the plank. If you rest, you do it on your knees. Chest touches ground, but the hips and thighs do not. ZERO deviation along the midline through the press, as if someone hammered a steel rod through your head and it came out through your heel.


Really good Push-Ups: maybe a littttlllleeeee thigh contact at some point, or a slight deviation along the midline, but chest still touches the ground and you still look sexy as you press up.


On the Single Leg Lateral Box Step Overs, you do NOT need to stand all the up on top of the box and YOUR INSIDE FOOT STAYS ON THE BOX. If you stay low and bound over the top, these are a very smooth, fast movement.


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