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
 

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