Week 3

Monday- Squat Intense + Squat Clean & Jerk Intense/Stamina + Core

A. Back Squat @ 33X1; 2, 2, 1, 1; rest 4 min
275,290,300,310(miss)

B. Squat Clean & Jerk- build to a single (not 1RM)

C. Squat Clean & Split Jerk w/ 80% above-  3 rep/min for 6 min

D. Wtd Side Bridge- 45 sec/side x 5/side; rest 45 sec b/w sides

Started the other stuff and everything felt really bad and sore so walked away...try tomorrow!

Tuesday- CP Battery - Bending/Oly/Gymnastics Tester

16 min Alternating Minutes

1st- 5 Dead Lift TnG @ 315

2nd- 35 Double Unders

10 min rest

6 min EMOM (same weight as last week)

5 TnG Power Clean tough but manageable

+

5 min rest

+

5 rounds for time

5 Muscle Ups

5 HSPU, 10" defecit

*add 20lb vest

Wednesday- A.M. 60-90 sec Sprint + Tester P.M. Swim

A.M.

400m Run for time

+

3 rounds

30 Wall Ball unbroken

15 Toes to Bar

P.M.

Swim 25m/min for 20 min

Thursday- Skill Session/Mobility

60 min

Swim, Row, or AD for a total of 20 min

Rest of the time work on mobility, HS Walking, L-sit, Pistols, Triple Unders, OHS, Etc.

Friday- OHS Intense + Snatch Intense + Snatch Stamina

A. OHS @ 33X1; 6, 4, 2, 2; rest 3 min

B. Squat Snatch- 3, 2, 1, 3, 2, 1; rest 3 min(a bit higher than last week but still not max)

C. Squat Snatch Cluster- TnG 3.3.3 x 5; rest 2 min (@ 135, take a little longer rest if you have to but try to get all unbroken as RX'd)

Saturday- MAP Multi 10/5 P.M. Mobility

10 min @ 75%

Run 200m

10 Pistols

5 GH Sit Ups

5 min rest

10 min @ 75%

Row 250m

10 Power Clean & Jerk, 95lbs

10 Sit Ups

5 min rest

10 min @ 75%

Air Dyne 15 Cal

10 Burpees

10 KBS, 53lbs

P.M.

Up to 45 min Mobility work- focus on ankles and shoulders