Atleta

 

 cartoonaping

 


Monday 3rd

1. Squat-Dead-Smash-up
with a running clock
Min 1: 3 Back Squats, 255
Min 2: 3 Dead Lifts, 325
Min 3: 4 Back Squats, 255
Min 4: 4 Dead Lifts, 325
Min 5: 5 Back Squats, 235
Min 6: 5 Dead Lifts, 315
Min 7: 6 Back Squats, 225
Min 8: 6 Dead Lifts, 305
Min 9: 7 Back Squats, 195
Min 10: 7 Dead Lifts, 295
Min 11: 8 Back Sqauts, 185
Min 12: 8 Dead Lifts, 285
-All Squats and Deads must be unbroken.

2. Midline Accessory Work
2 Rounds NOT for time of:
10 Glute Ham Raises
15 Weighted Sit ups – feet anchored, DB across chest, you chose weight
20 GHDSU
25 Hip Extensions
30 Standing Banded Crunches
35 Banded Good Mornings
40 Abmat sit ups


Tuesday 4th

50 Rounds For Time of:
1 Strict Deficit HSPU, 6/4″
2 Squat Cleans, 155/105
3 Burpees


Wed 5th

1. Snatch
2 single Hang Squat Snatches at 90%

2. Jerk
2 singles at 90%

3. Front Squat
5×1 across at 90%

4. For Time:
20 Snatches, 185/135
20 Clean and Jerks, 185/135
20 Muscle ups

5. 5RFT:
12 KBS, 2-pood/1.5pood
12 TTB
12 Cal on Bike


 Thursday 6th

Conditioning 25 min of your choice


 Friday 7th

1. Snatch
A. Snatch Grip Push Press, work up to a heavy single
B. OHS, work up to a heavy single
C. Snatch Balance, work up to a heavy single
D. Snatch, work up to a heavy single

2. Back Squat
6×6, across

3. For Time
50 C2B
9 Thrusters, 155/105
35 Pull ups
12 Thrusters, 135/95
20 TTB
15 Thrusters, 115/85


Saturday 8th (Weekend Warrior)

1. Skills
Practice Handstand Walking for 10-15 minutes

2. “3 RFT”
10 Double Dumbbell Push Press, 70/50
10 Box Jump, 40/30″

3.  For time:
100-80-60-40-20 Double unders
25-20-15-10-5 GHDSU


 Monday 10th

1. Clean
1 RM Power Clean

2. Squat
8×4 Back Squat, across

3. 21-15-9
Power Clean, 155/105
Bar Facing Burpee


 Tuesday 11th

Jerk Complex
Push Jerk from behind the neck + Split Jerk from front rack – work up to a heavy single

5 RFT:
500m Row
30 Box Jumps, 24/20
20 Push Press, 115/80


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