Week of Feb. 15, 2021
MONDAY
A. 3 position Clean@65,65,70,70,75,80% (RDLx10x4)
B. Front Squatx3x5@75% (Goblet Squatx5x5)
+
400 M Run (800M Row)
35 Wall Ball
50 Box Jump Overs
35 Wall Ball
200 M Run (250M Row)
Tuesday
A. 3 Position Snatch-65,65,70,70,75,80%
B. Overhead Squatx3 reps@70%x3 sets, 2 setsx75%
C. 8 min AMRAP
10 Hollow Rocks
:15 Hollow Hold
10 Arch Ups
:15 Arch Hold
20 Abmat sit ups
+
4 rounds
250M Row
12 OHS
20 Push Ups
Wednesday
A. Hang Power Cleanx2x8-off feel
B1. Strict Pull Upx3-5 Reps-if you can hold at top for 3 seconds, 3 second lower
B2. Pendlay Rowx5x3
+
10 min on clock
3 Pull ups-if you have CTB/ Bar MU, do them for first 3 rounds
6 Deadlifts@185/125
6 Pull Ups
6 Deadlifts
9 Pull ups
6 Deadlifts
12 Pull Ups
12 Deadlifts
15 Pull ups
12 Deadlifts
18 Pull Ups
12 Deadlifts
21 Pull ups
18 Deadlifts
24 Pull ups
18 Deadlifts
27 Pull ups
18 Deadlifts
Thursday
A. Push Jerkx3@70,70,70,75,75,75%
B. Back Squatx5x5@75%
3 rounds
500 M Row
25 Thrusters-start very light, each round get heavier
25 T2B
Friday
A. Power Snatch (:30 ON/:30 Break), 8 sets (55,55,55,60,65,65,70,70%)
B1. DB Weighted jumpsx5x5
B2. CG Benchx5x5...feel (if you have a shoulder issue, landmine pressx5/sidex4)
100 M Run
7 Clean and Jerk@135/95
Rest=work x7
SUNDAY
Row-with partner, one goes, then other
300M
100M Easy
100M Sprint
x5
Rest 5 min
15 min with a partner switching rounds
5 Burpees
10 KBS
3 DBALL