Workout of the Day

Tuesday GS&C

Paul’s Wallball Challenge!
3:00 of Max Rep Wall balls

Complete as many rounds as possible in 20 mins of:
9 Back Squats
12 Push-ups
15 Box Jumps
21 Sit-ups

STRENGTH SQUAD
Deadlift Volume and Squat Giant Set

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