Monday GS&C
Clean & Jerk 3-3-3
Rest as needed between sets.
Week 5 of 6 Strength | Olympic Lifting Cycle
Start Light and end Moderate. This is a Deload Week. Option for Squat or Power.
For time:
Dumbbell Farmer Carry 200 m
30 Hang Power Clean & Jerks
40-05 Bike Calories
30 Hang Power Clean & Jerks
Dumbbell Farmer Carry 200 m
Saturday GS&C
Complete as many rounds as possible in 28 mins of:
50 Air Squats
50 Push-ups
50 Walking Lunges
Partner Run, 400 m
The 400m Run will be completed together. All other movements will be split as needed with P1 working while P2 rests.
POST WORKOUT CORE
3 rounds for quality of:
Russian Twist, 40 secs
Plank Hold, 40 secs
Friday GS&C
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Week 4 of 6 Strength | Olympic Lifting Cycle
Goal is 80-90% or Heavy. Option for Squat or Power.
Every 2 mins for 12 mins do:
4 Power Snatches
6 C2B/Pull-ups/ Jumping Pull up/ Ring Row
8 Box Jump Overs
-Rest w/ Time Remaining-
Thursday GS&C
HANDSTAND PRACTICE
Max Handstand Hold (wall/ piked feet on bench) or plank.
2:00 rest btw holds
Every 1 min for 24 mins, alternating between:
Row, 400-500m 2 mins
max rep Burpee-to-Plate 1 min
Rest 1 min
STRENGTH SQUAD
Deload
Wednesday GS&C
1 1/2 Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Details
Use the same Moderate weight for all sets. 1 Rep = Full Squat Down + Stand-Up to Halfway + Squat Back Down + Stand.
7 rounds for time of:
10 Back Squats
35 Double/ 70 Single Unders
Load: max load 95/65 lbs, weight should be light today