Tuesday GS&C
Complete as many rounds as possible in 18 mins of:
Run, 400 m
15 Toes-to-something
2 Rope Climbs/ 6 strict pullup or 10 ring row
POST WORKOUT FINISHER
3 rounds for quality of:
10 L/10 R Single Arm Supported Db Rows, pick load
15 Db Bent Over Reverse Flys, pick load
STRENGTH SQUAD
Back Squat Max Effort and Bench Press Press Giant Set
Monday GS&C
Clean & Jerk 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.
DT
5 rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Saturday GS&C
3 rounds for quality of:
15 Dumbbell Bent Over Rows, pick load
20 Dumbbell Floor Press, pick load
Rest 1:30
Every 1 min for 20 mins, alternating between:
Min 1: Max rep Wall Walks/ Bear Crawl/ Inch Worms
Min 2: Max rep V up, tuck up or sit ups
Min 3: Max rep Alternating Single Dumbbell Box Step-ups
Min 4: Rest
Athlete Instructions
Details
Alternating Single Dumbbell Box Step-ups- DB can be held any way above the waist.
Friday GS&C
Snatch 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Week 3 of 6 Strength | Olympic Lifting Cycle
Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.
For time:
25 Burpees Over Bars
7 Hang Power Snatches
20 Burpees Over Bars
6 Hang Power Snatches
15 Burpees Over Bars
5 Hang Power Snatches
10 Burpees Over Bars
4 Hang Power Snatches
5 Burpees Over Bars
3 Hang Power Snatches
Weight on Snatch: moderate load
Thursday GS&C
Complete as many rounds as possible in 28 mins of:
Partner Run, 400 m
60 Ring Rows
80 Weighted Sit-ups, pick load
100 Plate Lunges, pick load
Athlete Instructions
Complete in teams of 2.
Ring Rows / Strict Pull-ups
Weighted Sit-ups- with plate
Plate Lunges- gun hold
P1 works while P1 rests. The 400m Run will be completed together, all other work will be split as needed. Option for Strict Pull-Ups.
STRENGTH SQUAD
Strict Press Max Effort and Deadlift Giant Set