Day 1
Accessory:
3×6-12 Strict Handstand Push-up + Handstand walk
Strength:
3×5 Back Squat
Oly:
Every 90 seconds for 9 Minutes
3 Split Jerk
Every 90 seconds for 9 Minutes
3 Snatch (power or squat)
* all weight is moderate, nothing should be heavy – focus on position and power. If possible make conditioning a different session to keep intensity or rest until recovered.
Conditioning:
6RFT
10 Pull-ups (c2b)
10 Overhead Squats 115/73lb
10 Burpees
Day 2
Strength:
Every 90 seconds for 9 Min
5 Deadlift + 1-5 RMU
Accessory:
3-5RNFT
5 Dumbbell Snatch Left arm
5 Dumbbell Snatch Right arm
after each set of snatches do 50’ DB Overhead walking lunge, decrease weight if the lunge is too heavy.
3-5RNFT
10+ tempo GHDSU (5 up, 5 down)
10 + temp back extension
50’ farmers carry (heavy)
Conditioning:
3×50 Cal bike
Day 3
Conditioning:
5x
Station 1: Power Clean 155/103lb
Station 2: Shoulder overhead 155/103lb
Station 3: Toes-2-Bar
Station 4: Bar Facing Burpees
Station 5: Double Under
– 40 seconds of work, 20 seconds of rest
8 x 200m run or 300m row
Day 4
1:1 Rest or skill
Day 5
OPEN 17.1
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