DATE

2022/06/20 MONDAY

WARM-UP
2 Sets:
30 Jumping jacks
:30 Plank hold

1 Set:
:30 Single-unders (both feet)
10 Straight leg sit-ups
:30 Single-unders (right leg only)
10 Butterfly sit-ups
:30 Single-unders (left leg only)
15 Seated leg lifts
:30 Single-unders (alternating feet)
15 V-ups
:30 Single-unders or Double-unders

POWER
Power Snatch + Squat Snatch (1 Rep-Max of Snatch)
3 x 2+1 @ Up to 60%

Squat Snatch (1 Rep-Max of Snatch)
2 x 2 @ 70
2 x 2 @ 75
2 x 2 @ 80
4 x 1 @ 85

Snatch Pull till knee + Snatch Pull till power position + Snatch Pull (1 Rep-Max of Snatch)
1 x 1+1+1 @ 70
1 x 1+1+1 @ 80
2 x 1+1+1 @ 90
3 x 1+1+1 @ 100

STRENGTH
Back Squat (1 Rep-Max of Back Squat)
1 x 3 @ 50
1 x 3 @ 60
1 x 3 @ 70
1 x 3 @ 80
2 x 3 @ 85

METCON
On a 10:00 clock for reps:
2:00 Double-unders
2:00 Sit-ups
1:30 Double-unders
1:30 Sit-ups
1:00 Double-unders
1:00 Sit-ups
:30 Double-unders
:30 Sit-ups

ASSCESSORY
4 Sets:
15-m Farmers carry
20 Weighted hip extensions
– Rest 1:00-2:00 between sets.

2022/06/21 THUESDAY

WARM-UP
2 Sets:
1:00 Row, bike, skierg
10 Box step-ups

1 Set:
10 Kip swing on rings
10 Jumping ring dips
5 Box jumps

1 Set:
10 Low-ring muscle-up transitions
5 Box jumps

1 Set:
2-3 Ring muscle-ups (or transitions)
5 Box jumps (24/30 in)
– Rest as needed between movements.

POWER
Muscle Squat Snatch (1 Rep-Max of Snatch)
3 x 2 @ Up to 60%

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

METCON
For total reps:
EMOM 14:
Min. 1 | :30 Box jumps (24/30 in)
Min. 2 | Muscle-ups

ASSCESSORY
5 Sets:
15-m (one line) Sled push (50/90 lb)
15-m (one line) Sled pull
:30 Atlas Stone hold at the chest (100/150 lb)
– Rest 2:00 between sets.

2022/06/22 WEDNESDAY

REST DAY

2022/06/23 THURSDAY

WARM-UP
3 Sets:
:20 work/:10 rest
Shoulder taps
Jumping jacks
Up-downs

2 sets:
10 ATY raises
5 Single-arm Dumbbell strict presses/arm
10 Dumbbell front squats
10 Kettlbell swings to shoulder height

3 sets:
5 Kettlebell swings
5 Dumbbell thrusters
– Rest :30 between sets.“

POWER
Snatch + Hang Snatch (below the knee) + Overhead Squat (1 Rep-Max of Snatch)
3 x 2+1+2 @ Up to 50%

Snatch + Hang Snatch (below the knee) (1 Rep-Max of Snatch)
2 x 1+2 @ 50%
2 x 1+2 @ 60%
2 x 1+2 @ 70%
2 x 1+1 @ 80%
3 x 1+1 @ 85-90%

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

METCON
AMRAP 9:
9 Deadlifts (70/102Kg)
3 Wall walks

ASSCESSORY
Barbell Squat Jump
3 x 5 @ light

2022/06/24 FRIDAY

WARM-UP
1 Set:
5 Inchworm push-ups
10 Banded pass-throughs
15 Banded pull-aparts

1 Set:
200-m Eun
10 Single-leg KB deadlifts/leg
10 Kip swings
5 Up-downs

1 Set:
200/250-m Row
10 Russian swings (light)
10 Kip swings (bigger)
5 Up-downs

1 Set:
200-m Run
5-10 Kipping pull-ups
5 Burpees

1 Set:
200/250-m Row
5-10 Chest-to-bar pull-ups
5 Burpees-to-target

POWER
Power Clean (1 Rep-Max of Clean & Jerk)
2 x 3 @ 50%
2 x 2 @ 60%
3 x 2 @ 70%

STRENGTH
Front Squats (1 Rep-Max of Clean & Jerk)
1 x 4 @ 70%
1 x 4 @ 80%
1 x 4 @ 90%
1 x 4 @ 100%

METCON
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m Sprint

From 5:00-10:00:
75 Chest-to-bar pull-ups

From 10:00-15:00:
75 Burpees-to-target

From 15:00-20:00:
800/1,000-m row
– Score is total combined work time.

ASSCESSORY
Superset:
Snatch Press (with rubber band) (1 Rep-Max of Snatch)
3 x 5 @ light

Walking Lunges
3 x 100-m

2022/06/25 SATURDAY

WARM-UP
2 Sets:
10 Alternating Spiderman stretch
10 Leg swings/leg (across body)

1 Set:
:20 Row, bike, skierg
10 Wall-ball front squats (14/20 lb)
10 Sit-ups
5 Dumbbell deadlift/arm

1 Set:
:20 Row, bike, skierg
10 Wall-ball push press (9/10 ft) (14/20 lb)
10 V-ups
5 Dumbbell sumo deadlift high pull/arm

1 Set:
:20 Row, bike, skierg
10 Wall-ball shots (9/10 ft) (14/20 lb)
10 GHD sit-ups to parallel
10 Alternating DB muscle snatch

1 set:
:20 Row, bike, skierg
5 Wall-ball shots (9/10 ft) (14/20 lb)
5 GHD Sit-ups
10 Alternating DB snatch

POWER
Deficit Power Snatch (1 Rep-Max of Snatch)
3 x 3 @ Up to 60%

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

METCON
AMRAP 25 w/ a partner:
50 Calories
50 Dumbbell snatches (35/50 lb)
50 GHD sit-ups
50 Wall-ball shots (14/20 lb) (9/10 ft)
– Use any machine available for the calories.

ASSCESSORY
5 Sets for quality:
10 Single-leg DB Romanian deadlifts/leg
15 GHD back extensions

2022/06/26 SUNDAY

REST DAY

your
SCORE

Schreibe einen Kommentar

Deine E-Mail-Adresse wird nicht veröffentlicht.