Mon
A. Blood Flow
2 rounds (with a dowell)
10 FS
10 OHS
10 Sots press
A3. Hip Flow
B. Back Squat (complex method)
Build to 3 x 2 @ 85-90%
Super set with 10 banded skater squats (5/side)
B1. Back squats for speed
3 x 8 @ 55% - move with absolute maximum speed, Rest 2 min btw sets
Super set with 10 weighted dowell pass throughs
C. Conditioning
EMOM 12 min
6 or 8 FR Reverse alt lunges @ 60/40kg
1 burpee over bar
increase burpee by 1 rep each minute
Tue
A. Blood flow
2 rounds
1 bear crawl
1 length spiderman crawl
1/2 length crab walk
A3. Thoracic flow
B. 1 Strict Press into 3 push press into 5 push jerks
4 working sets total - count anything more than the bar
B2. Between sets and attempts
5 cuban press on the wall with Fractional plates - https://www.youtube.com/watch?v=uZ-jtK0prxs
C. Conditioning
5 min AMRAP for distance
KB FR Walk @ 24/16kg
every time you drop 10 KB Swings
Rest 1 min
5 min AMRAP
KB Farmers walk @ same weight
every time you drop 10 goblet squats
Wed
A. Blood Flow
with a light KB
3 rounds
1 min DU practice
5 KB windmills /side
5 single arm KB Swings/side
B. 3 position Clean pull
4 x 1 @ free tempo, 100-130% of 1RM clean
Notes: HEAVIER THAN LAST WEEK
C. Jerk Presses
3 x 5 @ no tempo, rest 1 min
Superset with 7 weighted dowell pass throughs and 7 cuban press
D. Conditioning
8 min AMRAP
30 Alt DB Snatches @ moderate weight
30 Box jump overs
A. Blood Flow
Thu
3 rounds
1 min DU practice
3 burpee passing through air squat
5 scap push ups
B. Z Press
5 x 5 reps @ 2112 - rest 2 min
super set with thoracic bridge hold 20 sec/side into 5 weight dwell pass throughs
C. Conditioning
20 min EMOM
1 15 cal row or Airbike
2 15 wall balls
3 15 Hang power clean @ 40/25kg 95/65lb
4 Rest
Fri
A. Blood flow
3 rounds
1 bear crawl
1 length spiderman crawl
1 min DU Practice
A3. Thoracic flow
B. OH Complex
5 sets @ 70-75% best OHS
1 Snatch balance
1 OHS @ 55X1
super set with 3 windmills immediately into a 20 sec hang
rest 2 min
C. Conditioning
4 complexes at increasing weights for heaviest load (cannot let go of bar)
6 pistols FAST into
'Bear Complex’ for max load
1 power clean
1 FS
1 Push Jerk
1 BS
1 BTN Jerk
Sat
A. Blood Flow
2 rounds
5 burpees
1 length bear crawl
3 air squat into max vertical
A2. Activation
2 rounds
10 skate squat banded (5/side)
5-10 strict pull ups or partner assissted
B. Deadlift
4 x 1 @ 95-100%
B2. Deadlift for speed
3 x 6 @ fast as possible @ 60% 1RM
Notes: weights cannot touch floor between reps, go to just below knee each rep
C. Conditioning
Aerobic Capacity Test
30 min Cap
5 rds for time
1k row or run
15 thrusters @ 35/20kg
15 burpees
15 pull ups