Monday
0:00 - 15:00
A)
Every 90 seconds
2 x snatch balance + 1 overhead squat
25:00 -
“Holly Trinity”
B)
12,9,6
Power snatch (135,95)
OHS (135,95)
Thrusters (135,95)
C)
5 x 6-10 seated Arnold dumbell press
With
5 x 5 super slow pull ups down and up (super slow)
Optional Accessories
1)
5 x 10 barbell rows
With
5 x 30 back extensions
2)
5 x 10 reverse ring rows
With
5 x 1 min plank
Tuesday
0:00 - 28:00
A)
Back squats
Work to a 5 rep max back squat
And then
3 x 5 pause back squats @ 70%
With
5-8 x Max strict hspu
34:00 - 55:00
B)
3 rds
25 x back squats (165,105)
10 meter h/walk / 30 seconds h/hold
5 x rope climbs
10 meter h/walk / 30 seconds h/hold
Optional Accessories
1)
5 x 5 muscle ups
With
5 x Max ghr
2)
5 x 10 pause bent laterals
With
5 x 10 seated dumbell internal rotations
Wed
A)
30 min gymnastics
B)
30 min strong man
Thursday
0:00 - 30:00
A)
Pause Dead lifts 5 x 5
With
3 x 8 bench press
35:00 - 51:00
B)
7 rds
Every 3 min
4 x bar muscle ups / 6 x strict reverse grip pull
8 x bar dips
12 x box jumps (30,24)
Optional Accessories
1)
5 x 12 k/bell or dumbell renegade rows
With
3 x 1 min side plank
2)
5 x 8-12 dumbell bench rows
With
3 x 1 min plank
Friday
0:00 - 20:00
A)
10 rds
Every 2 min
2 x hang cleans + 2 squats
27:00 - 42:00
B)
5 rds
7 x hang cleans (135,95)
11 x burpees
45:00 - 55:00
C)
5 rds
Every 2 min
9 x thrusters (95,65)
8/6 x strict pull ups
Optional Accessories
1)
10 rds
Every 2 min
3 x split jerks
+
6 x super slow reverse grip ring rows
2)
5 x Max ghr
With
5 x 10 pause bent laterals
Saturday
0 - 15:00
A)
10 rds
Every 90 seconds
1 x power snatch
1 x full snatch
1 x snatch balance
1 x overhead squat
22:00 - 42:00
B)
20 min amrap
50 x wall balls
100 x double unders
15 meter h/walk (1 min h/hold)
100 x double unders
50 x cal row
100 x double unders
15 meter h/walk (1 min h/hold)
100 x double unders
49:00 - 54:00
C)
For time:
50 x t2b
(6 min cap)
Optional Accessories
1)
5 x 1 leg less rope climb
With
5 x 10 one legged k/bell dead lifts
2)
5 x 20 band pull aparts
With
5 x 30 standing calf raises
Sunday
A)
10 rds
200 run
10 x step ups each leg
10 x box jumps (step down)
5 min rest
B)
5 rds
16 x controlled renegade rows each arm
15/10 x cal ski erg
1 min side plank each side
-if you need to weight for ski erg, that’s fine, just go harder.
C)
5 rds
20 seconds hollow hold
10 seconds rest
20 seconds plank
10 seconds rest