5/6 - 5/10
Week 5 of new cycle (6 weeks total). Next week will be a benchmark week.
Monday
A
3 Working Sets
1. Front Squat 30X0; 1.1 (1 rep, re-rack and rest for 20sec, 1 rep)
rest 15sec
2. Back Squat 30X0; 2-3 Reps
rest 2-3mins
*Use same load for the Back Squat as you do the Front Squat
Set 1: RPE 7/10
Set 2: RPE 8/10
Set 3: RPE 9/10
B
4 Rounds:
400m Run
12 Russian KBS (70/44)
8 Hand Release Push-ups
*15min Cap
Tuesday
A
Power Snatch Complex
Every 90sec x 6 sets
Snatch Pull- pause 1 sec on top of toes
Power Snatch
(Build weight each set. The last set is 9/10 RPE. This complex is NOT TNG)
B
20min AMRAP
1 Rope Climb
5 Burpee over KB
5 KB Snatch Right (53/35)
5 KB Snatch Left
20 Sit Ups
200m Run
Wednesday
A
Every 2:30 x 4
Romanian Deadlift
Set 1 - 4 reps @ 20X1 reps RPE 7/10
Set 2 - 4 reps @ 20X1 reps RPE 8/10
Set 3 - 4 reps @ 20X1 reps RPE 9/10
Set 4 - AMRAP @ 20X0 TEMPO using 75-80% of set 3 Note - AMRAP Set has NO PAUSES
*look back to week 3 and use your set 3 as your set 1 this week
B
5 Sets
10 Alternating KB Clean from Floor (53/35x1) (5/arm)
14 Toes to Bar
10 KB Rack Walking Lunge (53/35x2)
20 Wallballs (20/14)
*18min Cap
Thursday
A.
SQUAT CLEAN INTENSITY
Every 2mins x 4 Sets
2 Clean Pulls (lower the bar into the next rep, do not rest the bar on the floor)
+
In 12 Mins, build to a tough set:
1.1 Squat Clean (10sec between reps) (build to 9/10)
B
12min AMRAP
1-2-3-4-5-6....
Burpee C2B Pull Up
*after each round of CTB Complete
4 Dual KB Front Squats (53/35x2)
24 Double Unders
Friday
A
4 Working Sets
Close Grip Bench Press X 2 Reps (last set should be 8/10)
B
Murph Prep
John Wick Volume I
For Time:
800m Run
30 Pull-ups
60 Push-ups
90 Air Squats
400m Run
20 Pull-ups
40 Push-ups
60 Air Squats
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats