Monday
Warm-Up: Full Body w/ posterior focus
Skill: Clean & Jerk/ Burgener and pulling under bar into squat
Clean
(~65-75% of 1 RM)
20 min EMOM
1 Hang Squat Clean lighten weight to pull under into squat if necessary (jerk blocks great tool)
1 Split Jerk
Tuesday Time Cap: 25:00
Warm-Up: lower body focus (Hips, knees ankles) as well as some shoulder for wallballs
Skill: Double- unders and Wallball
50-40-30-20-10
Wallballs (14/10) (10’/9’) Prioritize height of wall ball shot
Sit-ups
Double-Unders Triple number for singles
Wednesday
Warm-Up: Full Body w/ posterior focus
Skill: Burgener, work arms long
Snatch
(~65-75% of 1 RM)
20 min EMOM
1 Power Snatch go to hang snatch if needed to focus on arms long
2 Overhead Squats Only squat to depth form can be held and progress from there
Thursday Time Cap: 18:00
Warm-Up: Upper body focus
Skill: pull-ups and ring dips
For time: 21-15-9
Ring Dips heels on floor for modification
Pull-ups can use rings for modification to keep heels on ground
Sit-ups
Friday Time Cap: 20:00
Warm-Up: Lower body focus, knee/hip stabilization exercises to help lunges/kb swings
Skill: KB swings
4 rds FT:
20 Walking lunge (45/35)
15 KB Swings (2/1.5 pood) Prioritize weight, go to Russian KB swing to accomadate
