Week of 4/26-5/2

LIFESTYLE

Day 1 
4 sets:
A1. Back Squat x 8 reps
A2. Ring Rows x max reps

3 sets:
B1. Abmat situps x 15; rest 1 min
B2. DB Row (HEAVY) x 8; rest 1 min+
For time: 1-2-3-4-5-6-7-6-5-4-3-2-1
Kettlebell swings, Russian – 55/35#
Pushup
(Really push it here.  Let’s see what you’ve got.)

*Compare loads and times to 2/10/15

Day 2
AMRAP 15 Min
500m row
10 front rack stationary lunges (5/leg with BB)
10 lite BB Push Press

rest 7 min

AMRAP 15 Min
15 cals AD
10 light hang snatch
15 Hollow Rocks

Day 3 
4 sets:
A1. RDL x 8; rest 1 min
A2. 8 assisted dips; rest 1 min

3 sets:
B1. Laying Glute Bridge x 12; rest 1 min
B2. Wtd plank or plank on rings 1 min; rest 1 min
+
"Mini Lizzie"
For time:
21-15-9
Hang Clean 45/65
HR Pushups


Day 4

For time:
1k row
50 step ups
40 burpees
30 wtd situps
20 Ring Rows
10 manmakers

+

AD 10-15 Min.  Go hard for 10 sec at top of each min.

Day 5
KB Complex - try not to put it down during set:
5 sets:
5 snatch/arm
10 goblet squats
15 swings
rest 2 min btw

then Row 500m x 3; rest 1:1

then Clean and Jerk Tech Work or GHD Situps 3 x12

Day 6 Team WOD 
In teams of 3:
1min of each:
KBS 
Box Jumps
HR Pushups
DU (yes, try.  And only count successful reps.)
rest 1 min
x 5


Performance:
Monday:
A.
Three sets, not for time, of:
Toes to Bar x 8-10 reps.
Double-Unders x 30-40 reps

B.
Five sets of:
Power Snatch from Mid-Thigh x 3 reps
Rest 20 seconds
Tall Box Jumps x 3 reps
(reset on the ground each time before next jump)
Rest 3 minutes

C.
Back Squat @ 30X0
Build to a tough double @ ~90% of 1RM

then

3/4 sets of 5 @ ~80%
Rest exactly 2 minutes between sets.


Tuesday

A.

Wall Climbs x 10 reps
Muscle-Up practice or Pull-up work x 10 mins.   DO the specific pull-up work listed each week. You will kindly note that banded pull-ups are not listed.


B.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk x 1 rep
(Perform all sets between 80-90% of your 1-RM.)  This means in your quick warm-up you will build towards 80% quickly and THEN start your working sets.


C.

3- 4sets
Against a 3-minute running clock, perform the following:
Row 300/250 Meters
20 Kettlebell Swings - HEAVY
Strict Handstand Push-Ups x Max Reps
(if you don’t have strict handstand push-ups, perform L-seated DB press with heavy DBs)
Rest 3 minutes between sets, and complete a total of 3-4 sets.
Wednesday:

A.
Three sets, not for time, of:
Double-Unders x 30 reps
Wall Squats x 5 reps

B.
Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes

C.
On the minute, every minute, for 8 minutes, complete:
3 Deadlifts @ 75-80% of 1-RM
6 Burpees Over the Barbell

Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…

D.

Pull-up work

Thursday

Yoga

Friday

A.
Take 12-15 minutes to build to today’s heavy Snatch.

B.
Take 12-15 minutes to build to today’s heavy Clean & Jerk.

C.
Bench Press @ 30X0
Quickly build to a tough double

then

3/4 sets of 5 reps at 80% of 1RM

Saturday

A.
Front Squat
Quickly build to a tough single

then

one set of 4 reps @ ~85% of 1RM

B.
4 sets for times of:
4 Squat Cleans - heavy
8 Ring Dips
12 Pull-Ups
16 Hand-Release Push-Ups
20 Box Jump - step down
Rest 3 minutes

PULL UP PROGRAM

Day 1:

A. Supinated Dead Hang, 30-60 seconds x 3 sets, rest 1 minute.

B1. Ring Rows Elevated, 6-8 reps x 4 sets, rest 1:30 between sets.

B2. DB Zotman Curls, 6-8 reps x 4 sets, rest 1:30 between sets.

Day 2:

A. Negative Supinated Weighted Pull Ups @ 30×1, 2-3 reps x 5 sets, rest 2 minutes between sets.

B1. DB Bench Heavy Press @ 30×1, 4-5 reps x 4 sets, rest 2 minutes between sets.

B2. Zotman Curls @ 30×1, 6-8 reps x 4 sets, rest 2 minutes between sets.