Week of 4/20 to 4/26 2015

LIFESTYLE

Day 1 

3-5 sets:

A1. Back Squat x 3-5; rest 2 min

A2. Scap Pull-ups x 12; rest 1 min

+

AD Sprints : 15 secs ALL OUT; rest 2:45 btw x 5-7

Day 2 

AMRAP 8 min

15 KBS

15 pushups

15 situps

rest 2 min

AMRAP 10 min

15 step ups

10 body rows

5 burpees 

Rest 4 min

AMRAP 12 min

Run 400m or Row 500m

20 air squats

Day 3 

A1. Deadlift 8,6,4,2; rest 1 min 

A3.  OH DB Press x 12 reps; rest 2 min

+

5 rounds for time:

5 DB Snatch/arm

5 manmakers

15 anchored situps

Day 4 

AMRAP 25-30 min

Run 400m or Row 500m or AD 30 Cals

10 burpees

20 double unders or 40 singles

10 Wtd Situps or GHD to parallel

Day 5 

5 sets:

A1. Goblet Squat x 12; rest 1 min

A2. Pushups on tire x max reps (stop at 15); rest 1 min

A3. Sumo KB DL x 12; rest 1 min (squeeze glutes at top)

A4. Pullup negatives x 8-12

A5. Wtd Plank Hold x 1 min; rest 1 min

Day 6 Partner WOD 

With one person working at a time, split this work:

For time:

1k row

25 burpees

50 lite KBS

75 air squats

100 situps

75 air squats

50 lite KBS

25 burpees

Row 1k

PERFORMANCE:

Monday:

A.
Three sets, not for time, of:
Toes to bar practice 6-8 reps
Double-Unders x 30 reps or practice for 1 minute
Turkish Get-Up x 2-3 reps each arm

B.
4 sets of:
Power Snatch from Mid-Thigh x 4-5 reps
Rest as needed

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

3/4 sets of 7 reps@ ~ 75% of 1RM

Rest exactly 2 minutes between sets.

(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)

Tuesday:

A.
Three sets, not for time, of:
Wall Climbs x 2-3 reps
Muscle-Ups practice or pull-up work

B.
3 sets of:
Snatch Grip Push Press x 4-5 reps
Rest as needed

C.
HSPU practice for 10 mins

D.
4 rounds for time of:
1 Rope Climb
20 Hand-Release Push-Ups
20 Double-Unders

Wednesday:

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

B.
Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest as needed between sets

C.
On the minute, every minute, for 10 minutes:
Heavy Deadlift x 5 reps
Burpees x 5 reps

Thursday

Yoga or easy active recovery 

Friday

A.
Take 12-15 minutes to build to a heavy Snatch --Get it right at 90%. We will max over time.

B.
Take 12-15 minutes to build to a heavy Clean & Jerk-- Get it right at 90%. We will max over time.

C.
Bench Press @ 30X0
Quickly build to a double at 90% of 1RM
then
3/4 sets of 7 reps at ~75%
Rest exactly 2 minutes between sets.

Saturday
A.
Front Squat
Build to a tough single @ 90-95 % of 1RM
then hit a triple at 80-85% of 1RM

B.
For time:
Run 200 Meters
5 Thrusters - heavy
5 Chest-to-Bar Pull-Ups
Run 400 Meters
10 Thrusters - heavy
10 Chest-to-Bar Pull-Ups
Run 800 Meters
15 Thrusters -heavy
20 Chest-to-Bar Pull-Ups



Pull-up work week 4

Day 1:

A. Strict Banded Pull Ups or Regular Pronated Strict Pull Ups  Cluster, 1.1.1.1.1 x 4 sets, rest 2 minutes.

B1. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets

B2. Plank Holds on Elbows or increase difficulty x 30-45 seconds x 3 sets, rest 1:30 between sets.

Day 2:

A. Strict Ring Rows @ 30×0 or elevate feet on box to increase difficulty, 6-8 repetitions x 4 sets, rest 2 minutes between sets.

B1. DB Tate Press @ 30×1, 8-10 reps x 3 sets, rest 1:30

B2. DB External Rotation @ 30×1, 8-10 reps/each arm x 3 sets, rest 1:30.