Warm Up
10 Leg Swings
10 Inchworm Push ups
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
---
3 Rounds for Quality
45 secs Machine of Choice
50ft. Bodyweight Walking Lunge
10 Muscle Snatches, 45/35 lbs
20 Alternating Lateral Line Jumps
Weightlifting
Week 6
I. EMOM 8: Muscle Snatch + Pause Overhead Squats
4 x 2 + 3 reps
4 x 1 + 2 reps
Pause Overhead Squat- 2 secs in bottom
Use the heaviest weight you can for each set.
II. Every 3 mins x 5 sets: Overhead Squats
2 x 6 reps @ 60%
3 x 4 reps @ 70%
III.A Power Snatch
1 x 2 - 2 - 1 reps @ 65 - 70 - 75%
Rest 3 mins
1 x 2 - 2 - 1 reps @ 70 - 75 - 80%
Rest 3 mins
1 x 2 - 2 - 1 reps @ 75 - 80 - 85%
Rest 3 mins
1 x 2 - 2 - 1 reps @ 80 - 85 - 90%
Rest 3 mins
-- Rest 5-10 mins --
III.B Power Cleans
1 x 2 - 2 - 1 reps @ 65 - 70 - 75%
Rest 3 mins
1 x 2 - 2 - 1 reps @ 70 - 75 - 80%
Rest 3 mins
1 x 2 - 2 - 1 reps @ 75 - 80 - 85%
Rest 3 mins
1 x 2 - 2 - 1 reps @ 80 - 85 - 90%
Rest 3 mins
Conditioning
For Time
At 0:00 - 12:00 Complete 2 rounds of:
30 / 24 cal Machine
12 Devil Press
16 Abmat Sit Ups
12 Dumbbell Box Step Overs, 24/20 in
-- then --
At 12:00 - 24:00 Complete 2 rounds of:
30 / 24 cal Machine
12 Devil Press
12 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
16 Abmat Sit Ups
RX 35 / 25 lbs
Scaled 25 / 15 lbs
Gymnastics
I. Handstand Push Ups Negatives
4 x 5 reps
Rest as needed between sets.
As deep as possible, 5 sec negative each rep.
*Option to do plate deficit or HSPUs on paralletes
II. Every 2 mins x 5 sets
1 set 80% of max Kipping HSPUs
max unbroken Feet elevated parallette push ups
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