Workout of the Day

Saturday GS&C

6:00 RUNNING CLOCK

Rope Climb Practice

5 rounds, 3 mins each, for max reps of:
150 – 200m Row
20 Sit-ups
max reps in remaining time Rope Climb/ Pull Ups/ Ring Rows
Rest 1:30

Friday GS&C

ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Clean & Jerk.

Week 6 of 6 Strength | Olympic Lifting Cycle

For time:
40 Wall Balls
30 Power Cleans
20 Shoulder-to-Overheads
10 Thrusters

*Aim to use same weight for all barbell movements

Thursday  GS&C

3 rounds for quality of:
Run, 800 m
15 Bent Over Barbell Rows, 45/35 lbs
30 Lateral Box Step Overs
60 Double Under/ 120 Single Unders
:45 L /:45 R Side Plank Hold

Details
Bent Over Barbell Rows- slow, :01 pause at the top and bottom of each rep.

STRENGTH SQUAD
Squat Volume and Squat Giant Set

Wednesday GS&C

ON A 10:00 RUNNING CLOCK…
Practice Handstand Option*

*Options…
Wall HS Hold
Freestanding HS Hold
Pike HS Hold
HS Walk
Pike Shoulder Taps
Bear Crawl

Complete as many rounds as possible in 15 mins of:
20 Dumbbell Deadlifts
15 Dumbbell Push Press/ HSPU
10 Strict Pull-ups/ Ring Row

Tuesday GS&C

ON A 18:00 RUNNING CLOCK..

Build to a 1-Rep Snatch.

Week 6 of 6 Strength | Olympic Lifting Cycle
.

For time:
12 Box Jumps
6 Power Snatches, pick load
9 Box Jumps
4 Power Snatches, pick load
6 Box Jumps
3 Power Snatches, pick load
3 Box Jumps
2 Power Snatches, pick load

Details
Power Snatches- at 85% of Heavy 1-Rep.

STRENGTH SQUAD
Squat Volume and Deadlift Giant Set