Week of March 16

 In Sneak Peek

AFFILIATE

 

MON TUE WED THUR FRI SAT SUN
Upper

A.Clean

B.Power

Lower

A.Jerk

B.MAP

Upper

A.Snatch

B.AE test

Lower

A. Squat

B. MAP

Upper

A.Pull-up

B. Power

Lower

A.Squat

B.AE test

Mixed

A.MAP

A.Squat Clean Heavy Single
B. 10 rounds for time

5 Squat Clean 115/75#

5 Ring Dips

A.Behind Neck Jerk heavy Single

B. 20 min AMRAP:

Max Pull-ups

400m Run

*Run starts when you fall from bar

A. Snatch DL. Hang Power Snatch. 2.1 x 5
B. 1 min on 1 min off x 3 sets

-Thrusters 95/65#

-Toes to Bar

-KBS Russian 73/53#

A. Back Squat 5×5

B. 8 x 200m Row; rest 2 min

*Alt core holds

of plank/handstand/l-sit..etc during rest

OPEN 15.3

COMP

 

Snatch CP wave

Front Squat

Pull-up

Jerk

HSPU

Clean skill/complex

DL/Pull/Back Acc

Rest OPEN ONLY Skill

AE Engine Test

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
A.Bench Press

3@70%

3@80%

3+@90%

of 1RM

Bench Press

B. Seated Dumbbell Press 5 x 8-10 reps

C. Skill

D. WOD
COMP:

A. Snatch 1.1.1.1.1; rest 30 seconds x 4 sets; rest as needed

B. Front Squat 4.3.2.4.3.2

C. Pull-up 2.2.2.2.2-1

D. WOD

BASIC:

A.Deadlift

3@70%

3@80%

3+@90%

of 1RM

B. Good Morning 4×10

C. Skill

D.WOD
COMP:

A. Split Jerk Heavy 3

B. EMOM 8 min: 5-10 HSPU Unbroken

C. WOD

BASIC:

A.Strict Press

3@70%

3@80%

3+@90%

of 1RM

B.Skill

C. WOD
COMP:

A. 3 position Clean heavy single

B. GHR 4×10

C. WOD

REST BASIC:

A.Back Squat

3@70%

3@80%

3+@90%

of 1RM

B. Skill

C. WOD
COMP:

A. Open only

BASIC:

WOD only

COMP:

A. WOD only

*Open intensity

Rest
Recent Posts

Leave a Comment