Warm Up
10 Toy Soldiers
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
3 Rounds
1:30 Jog
8 L/8 R Kettlebell Cossack Squats- light
10 Snatch Grip Press
10 Snatch Grip Push Press
10 Overhead Squats
Complete 1 round with a PVC pipe and 2 rounds with a barbell.
Weightlifting
Week 4
I. Every 2 - 3 mins x 5 sets: Block Power Snatch
1 x 2 reps @ 65%
2 x 2 reps @ 70%
1 x 2 reps @ 75%
1 x 2 reps @ 75+%
Blocks are to be set so that the barbell is 2 inches above knees. Reps should be done as singles.
II. Every 3 mins x 5 sets: High Hang Snatch + Hang Snatch
2 x 3 + 1 reps @ 65%
2 x 2 + 1 reps @ 70%
1 x 2 + 1 reps @ 72-75%
High hang snatches should be with a tall chest while maximizing leg drive and fast turnover. Hang snatches with a 2 sec pause in the catch.
Conditioning
5 Rounds For Time
16 / 12 cal Bike or Row
6 Bar Muscle Ups
Alternative 10 Pull Ups
6 Sandbag Cleans
Rest 2 minutes after each round
RX 150 / 100 lbs
Scaled 100 / 70 lbs
Accessory Work
EMOM 9
1st 5 - 10 Strict Pull Ups
2nd 8 Barbell Bent over Row, pick load
3rd 15 Banded Lat Pull Downs
Alternative DB Lat Pull Downs
Comments