2022/05/23 MONDAY
REST DAY
2022/05/24 THUESDAY
WARM-UP
1 Set:
:20 Double Under
10 Alternating Scorpion Stretches
:20 Double Under
10 Deadlifts empty Barbell
1 Set:
:20 Double Under
10 burpee broad jumps
:20 Double Under
10 Front Squats empty Barbell
1 Set:
:20 Double Under
10 Box Step-ups
:20 Double Under
5 Hang Squat Cleans empty Barbell
1 Set:
:20 Double Under
10 Box Jump-overs
:20 Double Under
5 Squat Cleans empty Barbell
POWER
EMOM 8:
3 Power Snatches @40-60% of 1RM Snatch
Rest 2:00
EMOM 8:
3 Power Cleans + 1 Split Jerk @40-60% of 1RM Clean & Jerk
STRENGTH
Strict Press
3 x 6 @ 78% of 1RM Strict Press“
METCON
EMOM20:
1 Min: 3 Front Squats
2 Min: 1:00 Calories on any machine
– Increase front squat load as desired.“
ASSCESSORY
4 Rounds for Time:
25 GHD Sit-ups
30m Farmers Carry 32/24 Kg
2022/05/25 WEDNESDAY
WARM-UP
3 Sets:
1:00 Air Bike
10 Staggered-stance Good Mornings/leg
10 Leg Swings/leg
10 Alternating Cossack Squats
SKILL HANDSTAND
EMOM 8 for Quality:
Odd: Handstand Hold Flutters on the Wall
Even: Rest
POWER
Snatch:
1 Set for Reps:
1:00 Snatches (55%)
– Rest 3:00
1 Set for Reps:
1:00 Snatches (50%)
– Rest 3:00
1 Set for Reps:
1:00 Snatches (45%)
– Rest 3:00
STRENGTH
Snatch Grip Deadlift
3 x 5 @ 110% of 1RM Snatch
METCON
AMRAP 10:
12 Alternating DB Snatches (35/50 lb)
4 Bar Muscle-ups
ASSCESSORY
E3MOM for 15
10 Pendlay Rows
15 Dumbbell Triceps Extensions
2022/05/26 THURSDAY
WARM-UP
3 Rounds not for Time
12 Strict Leg Raises
24 Banded Face Pulls
48 Double Under
24 Banded Pull Aparts
12 Alternating Reverse Lunges
SKILL MUSCLE-UP
3 Rounds for Quality
4 Strict Banded Ring Muscle-ups Transition
– 1:00 Min Rest between Sets
STRENGTH
Strict Press
4 x 5 @ 80% of 1RM Bench Press
METCON
AMRAP 20:
100-m Farmers Carry (20/35 lb)
50-ft Handstand Walk
25 Weighted Sit-ups
ASSCESSORY
5 Sets for Quality:
10 Single-Leg DB Romanian Deadlifts/leg
15 GHD back extensions
2022/05/27 FRIDAY
REST DAY
2022/05/28 SATURDAY
SPECIFIC WARM-UP
1 Set:
10 Romanian Deadlifts
5 Single-arm Ring Rows/arm
10 Front Squat
15 Sit-ups
1 Set:
10 Good Morning
5 Jumping Chest-to-bar Pull-ups
10 High Pulls
5 Jumping Chest-to-bar Pull-ups
1 Set:
5 Hang Muscle Clean
5 Chest-to-bar Pull-ups
5 Hang Power Clean
5 Chest-to-bar Pull-ups
1 Set:
5 Muscle Clean
1-2 Bar Muscle-ups (Attempts)
5 Power Clean
1-2 Bar Muscle-ups (Attempts)
POWER
Power Clean
3 x 3 @ 55-60%
3 x 2 @ 65-70%
4 x 2 @ 75-80%
STRENGTH
Front Squat
4 x 10 Reps
– Rest 1:00 between Sets
METCON
5 rounds each for time with a partner:
150-m run
15 knees-to-elbows
15 burpees
2022/05/29 SUNDAY
WARM-UP
1 Set:
20 Jumping jacks
10 Up-downs
10 Ring Rows
10 Kang squats
200-m Jog
1 Set:
20 Jumping jacks
10 Push-ups
10 Jumping Pull-ups
20 Alternating Jumping Lunges
200-m Run
1 Set:
20 Jumping jacks
10 Hand-release Push-ups
10 Pull-ups
10 Air Squats
200-m Run
METCON
MURPH
For time:
1-mile Run
100 Pull-ups
200 Push-ups
300 Air squats
1-mile Run
– Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb vest or body armor, wear it.