Week of May 4- May 10, 2015

Day 1 

4 sets:

A1. Back Squat x 6 reps; rest 1 min

A2. Banded Pull-ups x max reps (stop at 12, no swinging); rest 2 min

3 sets:

B1. Hammer Curls x 12-15; rest 1 min

B2. Wtd. Plank Hold 1 min; rest 1 min

+

4 sets AFAP: 

4 Squat Cleans (or power clean to front squat if you’re new to this movement) (mod- heavy)

5 Push Press/Jerk

6 Burpees Over Bar

rest 2 min btw

Day 2

AMRAP 25-30 min:

Run 400m

15 abmat situps

15 HR Pushups

15 Lite Russian KBS

Day 3 

4 sets:

A1. DL x 6; rest 1 min

A2. 8 assisted dips; rest 1 min

3 sets:

B. Barbell Glute Bridge x 8; rest 1 min

+

For Time:

Row 1k

20 HR Pushups

20 Ring Rows

20 HR Pushups

Row 1k

Day 4

5-6 sets

:30 on/off of the following:

Row

KBS

Box Jumps

AD

Wallball

Day 5

Kettlebell Complex:
5 Snatch / arm
15 swings
15 Goblet Squats
5 Push Press/arm
rest 2 min between x 4-5 sets +

50 turkish get-up (not for time. alt hands. moderate-heavy weight)

Day 6

A. Split Jerk Tech Work

+

Partner WOD. Share the work. 

For Time:

400m sandbag carry- go together and switch back and forth as needed

(One partner works at a time.)

40 partner pull-ups (partners lift each other)

40 push-ups

60 KBS

60 goblet squats

60 burpees

400m sandbag carry- go together and switch back and forth as needed

Performance:

*note that pull-up or muscle-up work that is posted at bottom should be done each week. Best days this week would be on Tuesday and Friday or Saturday, with the possibility that you might need to drop some of the work on Friday or Saturday to get it in. Ask a coach !

Monday
A.
3 rds not for time

30-50 double unders

5 wall squats

B.
6 sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.

C.
Three sets of:
Snatch-Grip Romanian Deadlift x 6-8 reps @ 3010
Rest 90 seconds
GHD Sit-Ups x 15- 20 reps @ 1010
Rest 90 seconds

Tuesday

A.
Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups technique or pull-up work
Toes to Bar x 8-10 reps

B.
Three rounds for time of:
20/15 Ring Dips  or Push-Ups
20 Pull-Ups or Ring Rows

C.
5 RDs for times of:
Row 250/200 Meters
100 Meter Farmer’s Carry
(you choose the weight, but make it heavy, and WALK, DON’T RUN)

Wednesday

A.
Two sets, not for time, of:
Rope Climb x 2 ascents
Double-Unders x 30 reps

B.
Take 10-15 minutes to build to 80-85% of your 1-RM Deadlift

C.

AMRAP in 5 minutes

4 deadlift @ 80-85% of 1RM

10 box jumps

rest 5 mins

AMRAP in 5 minutes

10 calories on Airdyne

5 burpees

Thursday

Yoga

Friday

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

B.
Take 10-12 minutes to build to today’s heavy Clean & Jerk.

C.
Bench Press @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

Saturday

A.
Front Squat
Quickly build to a tough single

then

3 sets of 2 reps @ ~ 90% of 1RM
Rest as needed between sets

B.

4 sets for times of:
3 Squat Cleans - heavy
6 Ring Dips
9 Pull-Ups
12 Hand-Release Push-Ups
15 Box Jump - step down
25 double unders
Rest 3 minutes



Pull-up Program Week 6


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 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.

Muscle-Up Program Week 6

Rest week for the Muscle -Up Program. DO the pull-up program this week!