THE R3SISTANCE @r3sistancetraining - Tumblr Blog

Posts

Competition prep - week 4

Monday

Snatch

PS + HS + S

10 sets on :90

2 at 50%, 2 at 55, 2 at 60, 4 at 65

C&J

10 sets on :90

C + FS + J

Accessory

Incline press

3x8

Super set:

Glute Bridge DB Press 3x8

Farmers carry

Crunch iso hold

Super set:

JM Press 2 x AMRAP

Crush Press 2x AMRAP

Weighted plank hold 2 x ALAP

Tuesday

Snatch

Bar/40/50/60/70/80/85/80

Power Clean

Bar/40/50/60/70/80/85/80

Jerk

Bar/40/50/60/70/80/85/80

Front Squat

3 sets 3 reps at 80%

2 sets 2 reps at 90%

2 attempts at 1RM

For time:

100 pull-ups (kipping encouraged)

250m Row for every break

12 minute cap

Wednesday

Power Snatch + Hang Power

5 sets at 50%

PC + J

5 sets at 50%

Super Set: 3 Rounds

3 Strict Press

6 Push Press

9 DB Jerk

Super set: 3 Rounds

20 lateral raise

20 face pulls

20 high plank shoulder taps

Thursday

Clean

Conservative 2RM

Power Snatch

Pyramid rep to 85%

SGPP + OHS 4 sets (3+5)

Back Squat

Conservative 2RM

Backoffs at 85 and 80

Friday

Deadlift

Conservative 1RM

Backoff 3x3 at 85

Bodybuilding

Competition prep- Week 3

Monday

{PS+HS+S}x3 x 4 sets at 50%

{PC+PP+HC+PJ+C+J} 4 sets at 50%

Tempo KB Circuit

Tuesday

Snatch

3-3-2-2-1-1-2-2-2-2

3-3-2-2-1-2-2-2-2-2

Jerk from Rack

3-3-2-2-2-2

Front Squat

3-3-2-2-2-2-2-2-2-2

RDL

2xAMRAP

Wednesday

10x1 EMOM at 50%

PC+PJ

10x1 EMOM at 50%

DB Circuit 5 Rounds

10 stagger RDL

10 alt lunge

10 glute bridge floor press

10 renegade rows

ME iso crunch hold

Thursday

Clean

2-2-1-1-1-2-2-2

PS+SB+OHS

8 sets to technical failure

SG Panda Pull

4 sets x 3 reps at 110% snatch

Back Squat

3-3-2-2-1-1-1-1-2-2-2-2

Friday

Bodybuilding

Saturday

Meet simulation

The next 3 weeks - PEAK!!!

You’ve put in the work for 8 weeks so you could hit PRs the next 3 weeks. Remember, we are weightlifters and powerlifters so the squat will be slightly devalued in this micro cycle. It is still important and we will still go hard but the idea is to PR our classic lifts, not our strength movements.

MONDAY

20 minutes to establish 1RM Snatch

Stop at technique failure

Then:

Load Barbell with 85% of established 1RM. You will hit a single at this weight after every set you complete for the rest of workout.

Back Squat

5 sets of 3 reps on 2:30

3 position Snatch Pull (floor, below knee, above knee)

5 sets at 110% of the days 1RM on 2:30

Strict pull-up

4 sets MEUB ON 2:30

Mid-line (no snatching)

10 rollout

:45 unilateral KB hold

2 Rounds/hand

TUESDAY

20 minutes to establish 1RM Clean

Then:

Load at 85% and hit single after every set

Front Squat

5x3

Push Press

5x3

Cash Out

TBD

WEDNESDAY

Swim + Sled + Prowler

THURSDAY

15 minutes to establish 1RM Jerk

Then: 85% singles after every set

KB Press in split

5x5/hand

Trap Bar jumps from deficit

5x3

Cash Out

TBD

FRIDAY

Speed Squat

Snappy Powers

Bodybuilding

SATURDAY

Competition Simulation

Deload - Focus on SPEED

Monday:

Back Squat Empty Bar x10, 40% x 10, (60% x 10)x3

Muscle Snatch Empty Bar x 3, 40%x3, 50%x3, (60%x3)x3

SGPP 60%x3, 70%x3, (80%x3)x3

Snatch Pull + 5 count descent (80%x3)x4

3 Rounds 10 Arnold Press 10 Lateral Raises 10 Band Face Pulls

Tuesday:

Snatch Complex:

Power Snatch x 3 + SGPP x 3 + OHS x 3 8 Sets. Keep ‘em Snappy

C&J Complex:

PC x 3 + FS x 3 + PJ x 3 8 Sets. Keep ‘em Snappy

Fast Exercise TBD

Wednesday:

Muscle Clean + Strict Press Heavy Single

Power Clean + Push Jerk Snappy reps nothing over 75%

Clean + Jerk Few reps at 75%

3 Rounds 10/10 Box Pistols 10/10 Reverse Stagger Stance RDL 70ft Farmer’s Carry

Thursday:

Snatch Complex:

{Snatch Pull + Hang Power Snatch + OHS}x3 Build to Moderate Weight

Fast Exercise TBD

Friday:

Snatch Complex

Snatch x 3 + OHS x 2 Build to 75% and do 4 sets there

Clean Complex

Clean x 3 + FS x 2 Build to 75% and do 4 sets there

Jerk Complex

Push Jerk x 3 + Jerk x 2 Build to 75% (of push jerk) and do 4 sets there

6 Sets Biceps of choice 6 Sets of Triceps of choice

The next 3 weeks

Mondays

2RM Snatch

5RM Back Squat

3 Rounds

3 Snatch Pull at 120%

6 SG Hang High Pull at 80%

9 DB Panda Pull

Rest :90 between Rounds

Tabata Row - 8 minutes

Abs of choice

Tuesdays

2RM Clean

2RM Jerk

5RM FS

3 Rounds FQ

3 Clean Pull

6/6 RFESS

9 Strict Pull-up

Wednesdays

8RM Incline Bench

3xME Ring Dips

3 Rounds

10 SG Back Ext

10 Back Ext

10 Reverse Hyper

Farmers carry

Thursdays

2RM Power Clean

Max for Complex:

Push Press + Push Jerk + Jerk

Rotating Fast Exercise

Fridays

On :90 for 12 minutes

3 SSB Box Squat w/band tension. SPEED!!

On :90 for 12

2 Power Snatch

Flex Friday:

20 sets bodybuilding of choice

Week 3

Athletic Warm Up everyday

Monday:

3RM Clean

Power Clean + (jerk x3) build to max

Back Squat 8RM

3 Rounds FQ

Cable Cross Chop x 10

Pelvic Lifts x 10

5 x 60m sprints

Tuesday

3RM Snatch

8RM Front Squat

3 Rounds FQ

3 SGDL

6/6 RFESS

9 Strict Pull-up

Jingle Jangle

Wednesday

3 Rds FQ

10 Back Ext

10 Reverse Hypers

70ft Farmers Carry

Thursday

3 position Clean - MAX

3 position Jerk - MAX

Fast Exercise- TBD

Friday

3 Position Snatch

5 Rounds

6 Incline BP

6 T-Bar Row

3 Rounds FQ

10 Cable Cross Chop

5/5 Slider Push-up

30 Alternating Rope Whips

30 Double Arm Rope Slams

Week 11- LAST WEEK!

Session 1:

Snatch off blocks above knee

Establish 2RM

Clean off blocks above knee + jerk(2+1)

Establishing max for complex

Back Squat 7@60%, 5@70%, 3@80%, 5x3@85%

CGDL5x3@120% of current clean

Session 2

“Copycat”AMRAP 20:

3 Kettlebell Swings (53/35) 3 Hand-Release Pushups 3 Calorie Row Add (3) Repetitions Each Round

Session 3

Snatch off blocks at the hip

Establish 2RM

Clean off blocks at the hip + Jerk(2+1)

Establish max for complex

Pause Front Squat 2@60%, 2@70%, 2@80, 4x2@85-90%

4 Rounds

SGDL x3@120% current snatch Strict pull up x MEUB Half kneeling bottoms up Press x 5/5

Session 4

“Whip Lash”5 Rounds:

1:00 Calorie Row 1:00 Wallballs (20/14) 1:00 Double Unders 1:00 Rest

Session 5

Power Snatch

10 reps at 70%

Power clean + push jerk

10 reps at 70%

Accumulate 3 minutes in L-sit

30 minutes sauna training

Session 6

“Sunny Side”

AMRAP 5

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches (115/80) 6 Lateral Barbell Burpees

rest 5 Minutes

AMRAP 5

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches (115/80) 6 Lateral Barbell Burpees

Session 7

10 minute AMRAP FQ

Alternating TGUE

:90 for 15

Odd: z-press x 5 Even: weighted chin x 5

Session 8

AMRAP 25:

20/15 Calorie Row 7 Box Jumps (24/20) 7 Chest to Bar Pull-Ups

Session 9

Bro Session

30 minutes sauna training

Session 10

1RM Snatch

1RM C&J

1RM Back Squat

1RM Front Squat

Week 10

Session 1:

Snatch off blocks above knee

Establish 2RM

Clean off blocks above knee + jerk

(2+1) establishing max for complex

Back Squat

7@60%, 5@70%, 3@80%, 5x3@85%

CGDL

5x3@120% of current clean

Session 2

For time:

30 man makers (35/20)

Mid-Line:

3x15 abwheel

Session 3

Snatch off blocks at the hip

Establish 2RM

Clean off blocks at the hip + Jerk

(2+1) establish max for complex

Pause Front Squat

2@60%, 2@70%, 2@80, 4x2@85-90%

4 Rounds

SGDL x3@120% current snatch

Strict pull up x MEUB

Half kneeling bottoms up Press x 5/5

Session 4

4 Rounds for time:

Row 1000m

12 Wallballs

12 Pullups

12 Wallballs

12 Pullups

Rest ~1:1 between Rounds

Session 5

Power Snatch

10 reps at 70%

Power clean + push jerk

10 reps at 70%

Accumulate 3 minutes in L-sit

30 minutes sauna training

Session 6

40 minute EMOM (Alternating 1 Minute work/ 1 Minute rest)

Ski erg

Assault bike

Double unders

D-Ball shouldering

C2 Rower

1-arm FLR (may change hands half way)

Supine Rows

Alternating pistols

Handstand push up

Abmat sit-up

Session 7

10 minute AMRAP FQ

Alternating TGU

E:90 for 15

Odd: z-press x 5

Even: weighted chin x 5

Session 8

Rouge Warrior Challenge

Session 9

Bro Session

30 minutes sauna training

Session 10

1RM Snatch

1RM C&J

1RM Back Squat

1RM Front Squat

Week 9

SESSION 1:

10 Minutes

No Contact Muscle Clean + Strict Press

Establish Max

15 Minutes

Clean & Jerk x 2

Establish 2RM

Can be completed clean/clean/jerk/jerk or clean/jerk/clean/jerk

Front Squat

Establish 1RM in 7 minutes or less

Then:

15 Minutes AMRAP

3 Front Squat at 80% of above 20 Swings 10 Hollow Rocks

Mid-Line

3 Rounds FQ

15 Deadbugs with pump 15 Superman

SESSION 2:

For Time:

40 Abmat Situps 30 Assault Bike 20 D-Ball Shouldering

SESSION 3

8 Minute AMRAP FQ

3 Muscle Snatch 6 Block Hops 9 Band Pull Apart

E:90x8

Block Snatch x 3

E3x4

3 Snatch Pull From Blocks at 120% 6 DB High Pull MEUB Wide Grip Pullup

15 Minute AMRAP

3 Back Squat (Progressive) 6 Box Jump (Land Tall) 9 TRX Assisted Jumps

AbWheel 3 x 15

SESSION 4;

3 Rounds For Time:

50 Double Unders 25 T2B 10 Deadlift (225/175)

SESSION 5

15 Minute EMOM

Power Clean + Push Jerk

Keep ‘em Snappy!

Then:

Every 3:00 for 30 1 15 ft Rope Climg 5 Double KB Swing 150m Row

Then:

30 minute Sauna Training

SESSION 6

20 Minutes light movement of choice

SESSION 7

EMOM x 10

No Contact Muscle Snatch

EMOM x 10

Power Snatch

Keep ‘em Snappy

15 Minute AMRAP

5 Hang Snatch High Pull 5 CGBP 5 Modified Cuban Press

SESSION 8

20 Minute EMOM 7 Wall Ball + 7 Burpee 7 UB Pullup + 7 UB T2B (may come off bar between movements) 7 Power Snatch + 7 OHS (95/65) 14 Calorie Row Rest Station

SESSION 9

Bro Session

12 Sets Biceps of Choice

12 Sets Triceps of Choice

8 Sets Shoulder Accessories of Choice

30 Minutes Suana Training

SESSION 10

18.4

Week 8

SESSION 1:

8 Minute AMRAP FQ

3 Muscle Snatch 6 Block Hops 9 Band Pull Apart

E:90x8

Block Snatch x 3

E3x4

3 Snatch Pull From Blocks at 125% 6 DB High Pull MEUB Wide Grip Pullup

15 Minute AMRAP

3 Back Squat (Progressive) 6 Box Jump (Land Tall) 9 TRX Assisted Jumps

AbWheel 3 x 15

SESSION 2:

20 minute HSPU Practice

Every 2:30x10

20 DUs

8 T2B

SESSION 3

10 Minutes

No Contact Muscle Clean + Strict Press Establish Max

15 Minutes

Clean & Jerk x 2 Establish 2RM Can be completed clean/clean/jerk/jerk or clean/jerk/clean/jerk

Front Squat

Establish 1RM in 7 minutes or less

Then:

15 Minutes AMRAP

3 Front Squat at 80% of above 20 Swings 10 Hollow Rocks

Mid-Line

3 Rounds FQ 15 Deadbugs with pump 15 Superman

SESSION 4

30 minute AMRAP

3x {swing+clean +Jerk+Snatch} each cycle starts from floor. Double KB

60 ft prowler Push

SESSION 5

15 Minute EMOM

Power Clean + Push Jerk  Keep ‘em Snappy!

Then:

20 minute AMRAP

20 Alternating DB Snatch

10 Burpee

1 Rope Climb

Then:

30 minute Sauna Training

SESSION 6

20 Minutes light movement of choice

SESSION 7

EMOM x 10

No Contact Muscle Snatch

EMOM x 10

Power Snatch Keep ‘em Snappy

15 Minute AMRAP

5 Hang Snatch High Pull 5 CGBP 5 Modified Cuban Press

SESSION 8

For Time:

2 minute AMRAP

21 thrusters (95/55)

ME DU in time remaining

Rest 2

Repeat 5 Rounds

SESSION 9

Bro Session

12 Sets Biceps of Choice 12 Sets Triceps of Choice 8 Sets Shoulder Accessories of Choice

30 Minutes Suana Training

SESSION 10

18.3

Week 7

SESSION 1:

8 Minute AMRAP FQ

3 Muscle Snatch 6 Block Hops 9 Band Pull Apart

E:90x8

Block Snatch x 3

E3x4

3 Snatch Pull From Blocks at 125% 6 DB High Pull MEUB Wide Grip Pullup

15 Minute AMRAP

3 Back Squat (Progressive) 6 Box Jump (Land Tall) 9 TRX Assisted Jumps

AbWheel 3 x 15

SESSION 2:

E6 for 30 Minutes

21 Calorie Row 15 Wall Ball 9 Burpees

Each Round FOR TIME

SESSION 3

10 Minutes

No Contact Muscle Clean + Strict Press Establish Max

15 Minutes

Clean & Jerk x 2 Establish 2RM Can be completed clean/clean/jerk/jerk or clean/jerk/clean/jerk

Front Squat

Establish 1RM in 7 minutes or less

Then:

15 Minutes AMRAP

3 Front Squat at 80% of above 20 Swings 10 Hollow Rocks

Mid-Line

3 Rounds FQ 15 Deadbugs with pump 15 Superman

SESSION 4;

For Time:

50 DU 50 Push Up 50 DU 50 DB 1-Arm C&J (50/35) 50 DU 50 DB Alt. Snatch

SESSION 5

15 Minute EMOM

Power Clean + Push Jerk Keep ‘em Snappy!

Then:

5 Rounds:

3 1-arm KB DL (left) 3 KB High Pull (right) 3 KB Clean (left) 3 1-arm KB DL (right) 3 KB High Pull (left) 3 KB Clean (right)

Then:

30 minute Sauna Training

SESSION 6

20 Minutes light movement of choice

SESSION 7

EMOM x 10

No Contact Muscle Snatch

EMOM x 10

Power Snatch Keep ‘em Snappy

15 Minute AMRAP

5 Hang Snatch High Pull 5 CGBP 5 Modified Cuban Press

SESSION 8

For Time:

250m Row 25 Squat Snatch (75/55) 25 Pullup 500m Row 25 Pullup 25 Squat Snatch 250m Row

SESSION 9

Bro Session

12 Sets Biceps of Choice 12 Sets Triceps of Choice 8 Sets Shoulder Accessories of Choice

30 Minutes Suana Training

SESSION 10

18.2

Week 6

Monday

5 Rounds

10 good morning

10 push-up

10 TRX Row

10 goblet squat

4 Rounds

5 deadlift progressive

20 Swings

80ft farmers carry

4 Rounds

5 back Squat progressive

20 Double unders

80ft prowler

1 Minute AMRAP x6/rest :30 between Rounds

5 C&J (135/85) + ME Wall ball

Rest 4 minutes

1 Minute AMRAP x6/rest :30 between Rounds

12 GH sit-ups + ME HSPU

Tuesday

4 Rounds (:35/:10)

Swings

Slams

Spider-Man climb with reach

Goat belly squats

10 rounds

3-position Snatch

1 Wall walker

40 DU

10 Rounds

3-position Clean

7 HSPU

Wednesday

AMRAP 8 Minutes @ aerobic pace:

20 Double Unders

10 Ball Slams

5 Power Cleans @ Moderate Weight

Rest 4 Minutes

AMRAP 8 Minutes of the following:

Row 100 Meters

10 Kettlebell Swings

5 Burpees

Rest 4 Minutes

AMRAP 8 Minutes of the following:

Run 100 Meters

10 Step Down Box Jumps

5 Power Snatches @ Moderate Weight

Rest 4 Minutes

AMRAP 8 Minutes of the following:

20 Double Unders

10 Ball Slams

5 Burpees

Thursday

12 Minute AMRAP

3 Muscle Snatch 3 SGPP 3 OHS 3 Snatch Balance 3/3 Spiderman Climb 3/3 Scorpion Kick

8 Rounds on :90

3RM Hang Power Snatch. Tempo to knee on decent.

8 Rounds on :90

Power Clean + Front Squat + Push Jerk

4 Rounds on 4:00

5 Deadlift 20 Swings MEUB Strict Pullup MEUB KB Floor Press

Friday

Push Press Establish 3RM

Then:

100 Seated Strict Press 100 Band Face Pulls

60 Lateral Raise 60 Bent Lateral Raise 60 JM Press

3x15 AbWheel

Week 5

Monday

I. Warmup:

10 Minute Light Row

II. Snatch off blocks

Build to a max for the day

Drop to 90% of max and complete 3 singles

Drop to 80% of max and complete 5 singles

III. Accessories

4 Rounds

3 Snatch Pull at 110% of today’s max 10 Strict Pullup

IV. Strength

Back Squat 5x5 5lbs Heavier than last week

IV. Cash Out

7 Minute AMRAP

6 Power Clean (135/85) 9 Pushup 12 Air Squat

Tuesday

I. Warmup

12 Minute AMRAP FQ

3 Tall Clean 3 Tall Jerk 3/3 Spider-Man Climb 3 Rolling Straddle Stretch

II. Clean & Jerk

Build to a heavy single (No Misses!!)

III. Accessory

4 Rounds FQ

3 Jerk in Split 6/6 Croc Row 9 Hollow Rock

IV. Front Squat

Build to a 3RM with 1st rep pause

V. Cash Out

10 Minute AMRAP

50 Double Unders 5 Man-Makers

Wednesday

I. Warm Up

5 Rounds FQ

10 Muscle Snatch (empty bar) 10 OHS 60 yd Shuttle Run (30 out/30 back)

II. Jerk

Build to a max for the day

Then:

1 rep at 85% of above every :45 for 9 Minutes

III. Movement Circuit

EMOM x 20 (4 Rounds)

10 AbWheel 10 Supine Row 10 Pause Goblet Squat 10 Pushup (make them perfect) 10 Good Morning (moderate to light load)

Thursday:

I. Warm Up

4 Rounds/arm 5 Swings 5 C&P 5 Squat 5 Snatch 1 TGU

II. Snatch

EMOM x 7 1:7 Power Snatch + 7:1 OHS (135/85)

Rest 2:00

III. C&J

EMOM x 7

1:7 Hang Squat Clean + 7:1 Push Jerk (155/105)

IV. Accessory

4 Rounds

8/8 KB RFESS 8 TRX Hamstring Curl 8/8 Chinese Row 80ft Farmer’s carry

V. Cash Out

500m Time Trail

Week 4

Monday

I. Warmup

II. Hinge/Pull

Every :90 for 15 Minutes

Odd Intervals: Deadlift x 3 at last week plus 20lbs Even Intervals: Max Effort Strict Pullup (regress supine rows/Lat Pulldown)

III. Squat/Press

Every :90 for 15 Minutes

Odd Intervals: Front Squat x 3 Even Intervals: Strict Press to failure + Push Press to failure + Push Jerk to failure

IV. Cash Out

3 Rounds

1 Minute ME Assault bike 1 Minute Rest 1 Minute ME Thruster (95/55) 1 Minute Rest 1 Minute ME 20m Shuttle Sprint 1 Minute Rest 1 Minute ME Jerk Hold at 100% Jerk 1 Minute Rest

Tuesday

I. Warmup

II. Snatch

Hang Snatch establish 2RM

III. C&J

2+1 to Heavy Single

IV. Back Squat

5x5 at plus 5-10lbs more than last week

V. Cash Out

10 Minute AMRAP

4 Power Hang Power Clean (95/65) 4 Alt. Lunge 4 S2O 4 Burpee over Bar 4 Pullup

Add 4 reps to each movement every round

Wednesday

I. Warmup

II. Gymnastics

7 Minute HSPU Practice

III. Interval Training

3 Minute AMRAP

20 Assault Bike Calorie 10 Alt. DB Snatch (50/30) ME D-Ball Shoulder Overs in time remaining

Rest 2:00

Repeat 5 Rounds

Thursday

I. Warmup

II. Buy In

3 Rounds/arm

10 1-arm Swing 1 TGU 10 Push up

III. Power Clean

CP Battery Test

12 Minutes to Est 1RM Power Clean

Rest 2:00

6 Minute ME PC at 80% of above

IV. Cash Out

10 Minute Partner AMRAP ABA Style

21 Calorie Row 15 Wall Ball 9 T2B

Friday

Flex Friday Bodybuilding Training of choice

Then:

Sauna Training

Saturday

1RM Snatch

1RM C&J

1RM Frint Squat

For Time:

4 Rounds

500m Row 50 UB DUs 5 Rounds of “Cindy”

Week 3

Monday

I. Warmup

II. Gymnastics

Reverse Tabata (:10w/:20r)

ME Pullup

III. Hinge

5 Sets on 2:00 Intervals 3 Trap Bar deads at last week’s Conservative 3RM

IV. Accessories

3 Rounds

10 Trap Bar RDL (75% of above) 5 Strict Pullup 10 Strict Pushup :30 1-arm FLR/arm

VI. Cash Out

3 Rounds For Time:

400m Run 20 Sit Ups 20 No Feet TnG Muscle Snatch (75/55)

Tuesday

I. Warmup

II. Snatch (8x2 on :90)

Hang Snatch x 2 2 sets at 60%, 2 at 65%, 2 at 70%, 2 at 75%, 2 at 80%

III. Back Squat (On 2 minute Intervals)

5 x 5 at 80%

IV. Conditioning

“Grindy” For Time: 10 C&J (135/85) 5 Rounds Cindy 10 C&J 5 Rounds CIndy 10 C&J

Wednesday

Swim 30 Minutes Sauna Training

Thursday

I. Warm Up

II. Accessory

4 Rounds/arm 12 RDL 12 Row 12 Push Press 40ft Waiter’s walk

III. Pull & Jerk

5 Rounds For Time (load at body weight) 6 RDL 6 Jerk

IV. Cash Out

17 Minutes AMRAP:

5 Rounds 3 Power Snatches (PS) 3 Wall Walkers (WW)

Then:

4 Rounds 5 Shoulder to Overheads (S2O) - must come to full lock out 5 Chest to Bar Pullups (C2B)

Then:

3 Rounds 7 Power Cleans (PC) 7 Burpees

Then:

2 Rounds 9 Romanian Deadlifts (RDL) 9 Box Jump Step Downs 24”/20" (BJSD)

Then:

AMRAP in the Remaining Time:

Thrusters

Score = Number of Thrusters Completed

Friday

I. Warmup

II. Power Snatch

Build to a conservative max double in 12 minutes or less

III. Conditioning

3 Rounds for time

10 (5/5) Alternating DB Snatch (50/30) 20 (10/10) Single Arm DB Thruster (complete all 10 1-arm then switch) 30 Push up 40 Double Under 50 Cal Row

Rest 4:00 between Rounds

IV. Midline

3 Rounds per arm :30 1-arm KB FLR 10 situps

Week 2

Monday

I. Warmup

II. Snatch

Hang Snatch Conservative 2RM

III. Volume

10 minute AMRAP 10 Squat Snatch (75/55) 30 DUs

IV. Strength

Back Squat

5x5 at 80%

V. Gymnastics

7 minute AMRAP

UB pull-up 3-6-9

Tuesday

I. Warmup

II. Gymnastics

10 minute Handstand Push-up practice

III. Conditioning

5 Rounds

5 minute AMRAP

30 wallball 20 shuttle runs 10 American Style Swings (32/20) ME calorie Row

Rest 5 b/n Rounds

Wednesday

I. Warmup

II. Cycling

:30 on/:30 off x 5

ME C&J (135/85)

III. Strength

Trap Bar Dead from deficit

Very Conservative 3RM

IV. Cash Out

5 Rounds

3 Trap Bar Jumps (185/135) 6 T2B 9 push-up

Thursday

I. Warmup

II. Gymnastics

10 minute AMRAP

MEUB HSPU (regress: Pike, holds, standard pushup) 30 DUs b/n sets

III. Strength/Power

Clean + Front Squat x 3 + Jerk

Build to Max

IV. Cash Out

2xThrough

1 Minute ME Row 1 Minute Rest 1 Minute ME S2O (95/55) 1 Minute Rest 1 Minute ME Hang Squat Clean 1 Minute Rest 1 Minute ME Power Snatch 1 Minute Rest

Friday

Sauna Training

Saturday

1RM Power Snatch

1RM Power Clean + Jerk

5 Rounds on 4 Minute intervals

12 Calorie Row 12 Alternating DB Snatch (50/30) 12 UB Pull Up

Week 1

Monday

I. Warmup

II. Buy in

3 Rounds

10 Alternating DB Snatch + Thruster (50/30)

20 Double unders

III. Snatch

Hang Snatch + Snatch

Conservative Max

IV. Strength

3 Rounds

8 Front Squat

4 Seated Box Jump

V. Cash Out

3 Rounds

21 calorie row

15 sit-up

9 push-up

Tuesday

I. Warmup

II. Clean

4 Rounds

5 Hang Clean

5 Push Jerk

5 Back Stride Lunge

5 Good Morning

III. Strength

3 Rounds

8 RDL

8 Strict Pull Up

IV. Accessories

3 Rounds per hand

5 Croc Row

5 Strict Press

5 Cross Clean to Hold

V. Cash Out

7 minute AMRAP

7/7 KB Snatch

7 T2B

Wednesday

Swim 30 minute

2 Rounds

Sauna 15 minute

Contrast shower 3 minutes

Thursday

I. Warmup

II. Buyin

10 minute EMOM

Odd - 1 Round Cindy

Even - 10 max power swings

III. Jerk

4 Rounds

5 Push Jerk

40ft Farmers Carry

IV. Accessories

21 Push Jerk

15 Push Press

9 Strict Press

V. Cash Out

7 minute AMRAP

4 Renegade Row

3 Push Up

2 Squat

1 S2O

Friday

I. Warmup

II. Buy In

2000m Row. Easy Pace

III. Conditioning

3 Rounds

1 Minute ME Row

1 Minute Rest

1 Minute ME Power Snatch (75/55)

1 Minute Rest

1 Minute ME assault bike

Rest 5 minute

Trending Blogs

Recently Viewed Blogs

THE R3SISTANCE