Programming April 19th to 25th
Weightlifting
(Snatch Technique & Complexes)
Strength
(4 Sets)
5 Wide Grip Negative
Pull Ups
15 Banded Pull Down
40 sec Russian Twists
Rest 90 sec
Strength
(4 Sets)
10 Barbell Good
Mornings (AHAP, Across)
Rest 1:00 btw Sets
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Work
(X4 Rounds, Max Reps)
Min 1- Plate Ground to OverHead
Min 2- Burpees to Plate
Min 3- Pistols/AirSquats
Min 4- Rest
Core Work
Strength/
Gymnastics
(25:00)
(4 Sets)
8 reps Strict Press
30 sec HS Hold
Rest 60-90 sec
(4 Sets)
8-10 reps/side KB Row
60 Double Unders
Rest 60-90 sec
Finisher
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Monday
Tuesday
Wednesday
Thursday
Friday
Work
(X4 Rounds, CAP 20:00)
400m Run
25 Wall Balls
Rest 1:00
Finisher
(3 Rounds,
NOT for time)
8-10/side DB Bicep Curls
60 sec Wall Sit
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Mobility/Stretch
Lower Body
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Strength
(4 Sets)
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3/side Turkish Get Ups (build to AHAP)
Rest 60-90 sec btw sets
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Work
(For Time, CAP 25:00)
50-40-30-20-10
Row/Bike for cals
25-20-15-10-5
Alternating DB Snatch
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*100ft Oh Carry btw sets
SATURDAY
Weightlifting - Clean and Jerk - 9:00AM
Conditioning - 10:15 & 11:15
