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 
 

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

 

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 

Mobility/Stretch 
Lower Body

Strength

(4 Sets)

3/side Turkish Get Ups (build to AHAP)
Rest 60-90 sec btw sets

 

Work 
(For Time, CAP 25:00)

50-40-30-20-10

Row/Bike for cals
25-20-15-10-5 
Alternating DB Snatch

*100ft Oh Carry btw sets

SATURDAY

Weightlifting - Clean and Jerk - 9:00AM

Conditioning - 10:15 & 11:15
 

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