DATE

2022/06/06 MONDAY

REST DAY

2022/06/07 THUESDAY

WARM-UP
1 Set:
3:00 Single-unders
– Rest as needed during the 3:00.

3 Sets:
:30 Wide-grip banded Pull-downs
:30 PVC pass-throughs
:30 Kettlebell Swings
– Build in load on the KB swings.

1 Set:
10 Handstand Shoulder taps (stomach-to-wall)
10 Handstand Hip taps (back-to-wall)
2:00 Handstand Walk practice

2 Sets:
7 Ketllebell Swings (overhead)
10-m Handstand Walk (3 Attempts)“

POWER
Power Snatch + Squat Snatch + Snatch Balance (1 Rep-Max of Snatch)
3 x 2+1+2 @ Up to 50%

Squat Snatch + Hang Squat Snatch (1 Rep-Max of Snatch)
2 x 1+2 @ 50%
2 x 1+2 @ 60%
2 x 1+2 @ 70%
3 x 1+1 @ 75%

Snatch Pull + Hang Snatch Pull (1 Rep-Max of Snatch)
1 x 1+3 @ 70%
1 x 1+3 @ 80%
2 x 1+3 @ 90%
2 x 1+2 @ 100%
1 x 1+1 @ 105%

STRENGTH
Back Squat
1 x 9 @ 50%
1 x 7 @ 60%
1 x 5 @ 70%
2 x 3 @ 80%

METCON
AMRAP 9:
15 KB swings (24/32 kg)
50-ft handstand walk

ASSCESSORY
3 Sets:
:30 ATY raises
:30 Banded Pull-aparts
– Rest as needed between sets.

2022/06/08 WEDNESDAY

WARM-UP
2 Sets:
:45 SkiErg
10 PVC pass-throughs
3 Wall walks
10 PVC pass-throughs
5 Up-downs + max-vertical jumps
10 PVC Overhead squats

1 Set:
5 Squat to stands
10 Alternating elbow insteps + reach
1:00 banded shoulder stretch/side

1 Set:
5 Hang Power Cleans
5 Push Jerks
5 Hang Power Clean & Jerks
5 Thrusters
5 Power Snatches
– Use an empty barbell.

3 Sets:
6 hang Power Clean& Jerks
5 Thrusters
4 Power Snatches
– Build in load and rest 1:00-1:30 between sets.

POWER
Muscle Snatch (1 Rep-Max of Snatch)
4 x 4 @ Up to 50%

Clean & Jerk (1 Rep-Max of Clean & Jerk)
2 x 2+2 @ 50%
2 x 2+1 @ 60%
2 x 2+1 @ 70%
2 x 1+1 @ 75-80%

STRENGTH
Good Mornings
3 x 6 @ light

METCON
5 rounds for time:
12 hang power clean and jerks (75/115 lb)
9 thrusters
6 power snatches

ASSCESSORY
Barbell Squat Jumps
4 x 5 @ light

2022/06/09 THURSDAY

WARM-UP
EMOM 4:
:45 Row
– Increase pace each minute.

EMOM 4:
:45 SkiErg
– Increase pace each minute.

2 Sets:
10 PVC pass-throughs
10 shoulder presses (empty barbell)
6 Back-rack Lunges

2 Sets:
4 Overhead Lunges
4 Front-rack Lunges
4 Back-rack Lunges

POWER
Snatch Pull + Snatch (1 Rep-Max of Snatch)
1 x 1+1+1+1 @ Up to 50%
2 x 2+2 @ 50%
2 x 2+2 @ 60%
2 x 2+1 @ 70%
3 x 2+1 @ 75-80%

Snatch Pull + Hang Snatch Pull (1 Rep-Max of Snatch)
1 x 1+3 @ 70%
1 x 1+3 @ 80%
3 x 1+3 @ 90%
1 x 1+3 @ 100%

STRENGTH
Overhead Squat with 3sec pause stop on the way down (1 Rep-Max of Snatch)
1 x 3 @ 50%
1 x 3 @ 60%
3 x 3 @ 70%

METCON
3 rounds for reps:
2:00 rope climbs (15 ft)
1:00 weighted sit-ups (15/25 lb)
1:00 Echo bike
– Rest 1:00

ASSCESSORY
On a 10:00 clock:
Every 2:00:
8 tempo Bulgarian split squats (8/leg)
With the time remaining on the 2:00 clock,
hold a plank.

2022/06/10 FRIDAY

REST DAY

2022/06/11 SATURDAY

WARM-UP
1 Set:
400-m Run
10 Calf Stretches/leg
15-m Toe walk
15-m Heel walk
1:00 Air Squats
:20 Samson Lunges/leg
400-m Run

1 Set:
30 Single-unders
10 Push-ups
3 Burpees (slow)
25 Double-unders
4 Burpees (moderate)

1 Set:
30 Double-unders
10 Burpees (sprint)

POWER
Power Clean + Front Squat (1 Rep-Max of Clean & Jerk)
3 x 2+2 @ Up to 60%

STRENGTH
Front Squat (1 Rep-Max of Clean & Jerk)
1 x 3 @ 70%
1 x 3 @ 80%
4 x 3 @ 90%

METCON
For time:
1,600-m run
150 double-unders
50 burpees
800-m run
100 double-unders
35 burpees
400-m run
50 double-unders
20 burpees“

ASSCESSORY
5 Sets for Load:
8 Presses in Split-jerk stance
20 Banded pull-aparts

2022/06/12 SUNDAY

WARM-UP
2 Sets:
1:00 Row
10 Hamstring Kick-ups/leg
10 Superman
5 Split Squats/leg
5-10 Strict Pull-ups
– Pause for :01 on the pull-ups at the bottom.

1 Set:
5 Hip extensions (:03 hold @ top)
5 Kip Swings, immediately into
3-5 Kipping Pull-ups
10 Alternating foot-wrap Pistoös
3-5 Kipping Pull-ups
10 Pistols

1 Set:
10 Hip Extensions
5-7 Kipping Pull-ups
10 Pistols

POWER
Hang Snatch + Snatch Balance (1 Rep-Max of Snatch)
3 x 2+2 @ Up to 50%

Squat Snatch (1 Rep-Max of Snatch)
2 x 3 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 75%
2 x 2 @ 80%
2 x 2 @ 85%
1 x 2 @ 80%
1 x 2 @ 75%
1 x 2 @ 70%
1 x 2 @ 60%
1 x 2 @ 50%

Snatch Push Press + Overhead Squat (1 Rep-Max of Snatch)
2 x 3+3 @ 50%
1 x 3+1 @ 60%
1 x 3+1 @ 70%
1 x 3+1 @ 80%
1 x 1+1 @ 90%

METCON
5 rounds for time:
15 deadlifts (155/225 lb)
:30 hanging L-sit hold

ASSCESSORY
Depth Jump
3 x 5 @ light

then

EMOM 8:
Min. 1 | 15-20 GHD sit-ups
Min. 2 | :15-:20 hanging L-sit hold

your
SCORE

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