WEEKLY


MONDAY 4th

Clean Day!


Squat Cleans

-Some reps w/ 2 sec Pause in the bottom


0:00-5x30% (3 w/ pause)

2:00-5x40% (3 w/ pause)

4:00-4x50% (3 w/ pause)

6:00-4x60% (2 w/ pause)

8:30-3x70% (2 w/ pause)

11:00-3x80% (2 w/ pause)

14:00-2x85-95% (1 w/ pause)

17:00-2x85-95% (1 w/ pause)

20:00-2x85-95% (1 w/ pause)


All reps are singles. Pick it up, put it down, rechamber, lift.


PART 2

AMRAP 12

-DB Power Cleans +3 Reps

-Handstand Push-Ups +3 Reps

-60 Double Unders


Cleans and Push-Ups increase by 3 reps each round, but the jump ropes remain constant for each round.


50/35, kipping HSPU neutral hands

50/35, abmat HSPU, 40 DUs

35/25, abmat on 45, 20 DUs

30/20, moderate difficulty Push-Ups, 50 Single Unders



TUESDAY 5th

Endurance Day!


Workout is on a running clock, with a new effort beginning every 10:00


Station 1: 7 minutes

-70/55 Cal Row

-AMRAP Power Snatches 155/105


3 minute break


Station 2: 7 minutes

-70 Wallballs 30/20

-AMRAP Toes to Bar


3 min break


Station 3: 7 minutes

-70 Burpees to Target

-AMRAP T.N. KB Swings 70/53


Score is TOTAL REPS on the AMRAP portion for all 3 efforts.


As written

135/95 Snatches, 20/14 Wallballs

60/50 Cal Row, 115/85 Snatches, 60 Wallballs, 60 Burpees, 53/35

60/50 Cal Row, 95/65 Snatches, 60 Wallballs w/ weight as able, Toes Close to Bar, 60 Burpees, 53/35

50/40 Cal Row, As able Snatches, 50 Wallballs w/ weight as able, Hanging Knee Raises, 50 Up downs, 35/26


WEDNESDAY 6th

Shoulder to Overhead Day!


Split Jerk 5x1x85-95%

-5x1 is at the same weight


0:00-5x30%

2:00-5x40%

4:00-4x50%

6:00-4x60%

8:00-3x70%

10:30-3x75-80%

12:00-2x80-85%

15:00-2x85-90%

18:00-1x85-95%

21:00-1x85-95%

24:00-1x85-95%

27:00-1x85-95%

30:00-1x85-95%


This is going to be very difficult... Not in its prescription, but in its discipline for execution... You are going to get heavy, and NOT max-out, but instead, hit reps at sub-maximal weight


What is the difference between this and all of the other volume for development we do? NOTHING...


But, for whatever reason, people can stay the course with certain lifts, and other lifts, like the Split Jerk, people can't help themselves and they max-out, leading to poor technique and, oftentimes, failure.


Stay the course and hit 5 sexy singles at heavy but manageable weight... You'll be better for it!!!


PART 2

AMRAP 7

-Squat Clean Thrusters at 165/115


That's a spin on the 2011 Open.... But, it's longer... And heavier....


Yeah... People got fitter.


As written

135/105

115/85

95/65

75/45



​​THURSDAY 7th

Squat Day!


Front Squat 1RM

0:00-5x30%

2:00-5x40%

4:00-4x50%

6:00-4x60%

8:00-3x70%

10:00-3x75-80%

12:00-2x80-85%

14:00-2x85-90%

16:00-1x85-95%

18:00-1x85-100%

20:00-1xHUGE


Simple.... Let's see what you got!


PART 2

AMRAP 10

-2 Wall Walks

-10 Single Arm DB Overhead Squats (right)

-20 Russian Twists

-2 Wall Walks

-10 Single Arm DB Overhead Squats (left)

-20 Russian Twists


60/40, 30/20

50/35, 20/14

35/25, 20/14, 1 Wall Walk instead of 2

30/20, 14/10, 6 Inch Worms instead of 2 Wall Walk



FRIDAY 8th

Gymnastics Day!


EMOM 30; 5 Rounds Through 6 Movements

-40 sec max to work on each minute, mandating at least 20 seconds to transition


1) Burpee Facing Box Jumps

2) Deadlifts 50%

3) Challenging Pulls

4) Alternating Pistols

5) Assault Bike

6) Challenging Push-Ups


Due to variance with a workout like this, no score. Just work hard!!!


Recommendations/examples:

-as always with days like this, feel free to mix and match, depending on your ability with each element!


Typical Red level athletes:

1) Burpee Facing Box Jumps 30/24

2) Deadlifts 225/155

3) Ring Muscle Ups

4) Alternating Pistols w/ Kettlebell

5) Assault Bike

6) Deficit Handstand Push-Ups


Typical Blue level athletes:

1) Burpee Facing Box Jumps 24/20

2) Deadlifts 185/135

3) Bar Muscle Ups

4) Alternating Pistols

5) Assault Bike

6) Handstand Push-Ups


Typical Pink level athletes:

1) Burpee Facing Box Jumps/Step Ups 24/20

2) Deadlifts 155/115

3) Chest to Bar or Regular Pull-Ups

4) Pistols or Asst Pistols

5) Assault Bike

6) HSPU or slight ROM assistance


Typical Green level athletes:

1) Burpee Facing Box Step Ups 24/20

2) Deadlifts 135/95

3) Regular or Assisted Pull-Ups

4) Asst Pistols

5) Assault Bike

6) Asst ROM HSPU


Typical Yellow level athletes:

1) Burpee Facing Box Step Ups as able

2) Deadlifts 95/65

3) Assisted Pull-Ups or Ring Rows

4) Asst Pistols or Standing Lunges

5) Assault Bike

6) Push-Ups or Knee Push-Ups




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