Monday For max
Warm-Up: Full body, focus on posterior
Skill: Bergurner
Clean & Jerk
In 4-6 sets, find 1 rep max (let athlete choose to power clean or squat clean)
Tuesday Emphasize more for recovery, not all out efforts (focus are new 1RM(
Warm-Up: elevate heart rate, upper body focus
Skill: kipping pull-ups and touch on wallballs
Tabata Format (start at different movement if needed)
8 Rds For max reps:
Wallballs (14/10)
Pull-Ups (leave heels on ground and perform strict pull-ups if unable to do 5 strict pull-ups)
Push-Ups
Sit-Ups
Wednesday For Max
Warm-Up: Full body, posterior focus
Skill: Berguner
Snatch
In 4-6 sets, find 1 rep max (let athlete choose to power clean or squat clean)
Thursday Time Cap: 30:00
Warm-Up: Elevate heart rate, Full body general
Skill: touch on each movement so that each is known
“Filthy 50”
50 Box Jumps (24/20)
50 jumping pull-ups (Elevate body so head is about 6in under bar when standng)
50 kb swings (1/.75 pood)
50 walking lunges
50 k2e
50 push-press (45/35)
50 back extensions (Good Mornings?)
50 wallballs (20/14)(10’/9’)
50 burpees
50 double-unders (Quadruple number for singles)
Friday Time Cap: 25:00
Warm-Up: elevate heart rate, focus on hips and shoulders
Skill: Push-Jerk, if time permits touch on pull-ups
For Time:
800m Run
50 Pull-Ups (leave heels on ground and perform strict pull-ups if unable to do 5 strict pull-ups)
50 Push-Ups
40 Deadlift (225/155) (If 1RM ~275/205lbs go Rx, otherwise use ~65-75% 1RM)
40 Push-Jerk (135/95) (If 1RM ~185/135lbs go Rx, otherwise use ~65-75% 1RM)
800m Row (start people on row & finish on run if more than 5 people)
