Tuesday
0:00 - 10:00
A)
10 min emom
Min 1 - 7 x clusters t&g
Min 2 - rest
-(If you got all 7's last week within the minute go 2.5-5kg heavier today)
5 min rest
15:00 - 25:00
B)
21,15,9
Thruster (105,70)
T2b
32:00 - 52:00
C)
8 x dead lifts (185,125)
5/3 x muscle ups / (double dips)
8 x dead lifts (205,135)
5/3 x muscle ups / (double dips)
8 x dead lifts (225,145)
5/3 x muscle ups / (double dips)
6 x dead lifts (245,155)
5/3 x muscle ups
6 x dead lifts (275,165)
5/3 x muscle ups
6 x dead lifts (295,175)
5/3 x muscle ups
4 x dead lifts (315,185)
5/3 x muscle ups
4 x dead lifts (335,195)
5/3 x muscle ups
4 x dead lifts (355,205)
Accessories
5 x 5-12 reverse grip barbell rows
5 x 24 side sit ups
5 x 10 bent lateral complex
5 x 8-12 lying tricep extenstions
Wed
A)
30 min gymnastics
B)
5 rds
400 x run
50 x double unders
7 x strict leg raises
-keep feet in front of bar
C)
5 x 10-15 dumbell curls
5 x 20 single leg calf raises
5 x 10-12 reverse curls
5 x 10 ab wheel
Thursday
0:00 - 25:00
A)
10 rds
Every 2:30
3 x pause back squats
5 x strict press
32:00 - 56:00
B)
For time or reps:
0:00 - 8:00
50 x Wall ball
40 x Pull ups
30 x cal row
(8 min cap)
C)
For time or reps:
10:00 - 17:00
35 x wall balls
25 x pull ups
20 x cal row
(7 min cap)
D)
For time or reps:
19:00 - 24:00
30 x wall balls
20 x pull ups
10 x cal row
(5 min cap)
Optional accessories
5 x 8/10 dumbell seated shoulder press
5 x 10 reverse grip barbell rows
5 x 5-15 ghr
5 x 1 leg less rope climb/rope climb
Friday
0:00 - 15:00
A)
10 rds
Every 2min
1 x full clean
1 x hang clean
1 x split jerk
22:00 - 52:00
B)
0:00 - 10:00
3 rds
10 Power Cleans (135/95#)
10 Bar-Facing Burpees
10:00 - 20:00
3 rds
6 Power Cleans (155,105)
6 Bar-Facing Burpees
20:00 - 30:00
3 rds
4 Power Cleans (185,125)
4 Bar-Facing Burpees
Optional accessories
5 x max muscle ups
5 x 10 one arm rows
5 x 45 second hollow hold
5 x 10 strict pull ups