Programming January 11th to 17th
Weightlifting/
Stamina
10 Power Snatch (start @60% and build)
8 Power Snatch
6 Power Snatch
4 Power Snatch
2 Power Snatch
** 20/40/60/80/100 DUs btw each set **
Rest 1:00
​
Work
(8:00 AMRAP)
​
Strength
Squat Program
(Week 2)
4x 10 Reps @65-70%
of 1 RM
Rest 2:00
Finisher
(CAP 12:00)
Strength
6 Sets of:
8 Deadlift (Across,
Dead stop)
12/side Banded
Rear Delt.
Rest 30 sec
​
​
Mobility/
Core Circuit
(15:00)
Monday
Tuesday
Wednesday
Thursday
Friday
Strength
1) Complex #1 (X4 Sets)
12 DB Power Clean (AHAP)
10 Push Jerk
45 sec FLR Hold
Rest 90 sec
​
2) Complex #2 (x4 Sets)
12 Floor Press
10 (Wide Grip) Bent
Over Row
45 sec FLR Hold
Rest 90 sec
​
Accessory Work
Tabata Alternating
Ring Rows / Push Ups
Gymnastics
(EMOM x 25:00)
​
Min 1- Pull Ups/C2B/Bar Muscle Ups
Min 2- Weighted Sit Ups / GHD Sit Ups
Min 3- Wall Balls
Min 4- Rest
​
​
Finisher
Inverted Tabata
Handstand Hold
SATURDAY
Weightlifting (Clean and Jerk) - 9:00AM
Conditioning - 10:15 AM & 11:15 AM
