Tuesday:
am:
Long and Light
pm:
A1. Deadlift TnG Reps - 5-4-3-2-1-1-1 *singles NOT above 90%; NO REST
A2. :30 on AD @90% ; rest 2:30
B.
400m Run
30 cal Row
20 AD
10 Deadlifts (275/183)
rest 5 min x 4
C. EMOM x 14
Odd: Split Jerk x 2-3 reps - ascending in weight (speed and technique is the focus here)
Even: DB SA Row 8-10 reps each side
Wed:
Weightlifting - work technique here, % based; SPEED
+
Added Mobility phase - 45 min
Thursday:
am:
:30 on HARD
:30 on EASY
x 14 on Rower
+
Light TGU Work
pm:
A1. Snatch Grip Deadlift - 5RM TnG Reps - 10 min cap to obtain
A2. DB Strict Press * each set of Heavy Deads, perform 4-5 Strict DB Press; heavy as possible
B. EMOM x 10 min x 4 Muscle ups
C. 5 rds
5 Hang SqT Snatch (135/93) *shooting for unbroken each time
10 Unbroken Wall Balls (30/20)
500m Row *this row should be sustainable each time
Friday:
am:
Max out Snatch + Clean & Jerk
+
% work ; coach directed
pm:
A. Front Squat - Heavy Double
B. Push Press - build to heavy single
C. 90% of B for 1x AMRAP
D. 80% of B for 1x AMRAP
E. Southie Comp WOD
40 Power Clean (115/83)
30 Bar lateral burpees
20 Thrusters
10 Snatch's
Saturday:
Aerobic Work of Choice
+
McCauley Seminar for those attending
(workout at lunch break)
+
TGU and Scap Work
Sunday:
OFF
am:
Long and Light
pm:
A1. Deadlift TnG Reps - 5-4-3-2-1-1-1 *singles NOT above 90%; NO REST
A2. :30 on AD @90% ; rest 2:30
B.
400m Run
30 cal Row
20 AD
10 Deadlifts (275/183)
rest 5 min x 4
C. EMOM x 14
Odd: Split Jerk x 2-3 reps - ascending in weight (speed and technique is the focus here)
Even: DB SA Row 8-10 reps each side
Wed:
Weightlifting - work technique here, % based; SPEED
+
Added Mobility phase - 45 min
Thursday:
am:
:30 on HARD
:30 on EASY
x 14 on Rower
+
Light TGU Work
pm:
A1. Snatch Grip Deadlift - 5RM TnG Reps - 10 min cap to obtain
A2. DB Strict Press * each set of Heavy Deads, perform 4-5 Strict DB Press; heavy as possible
B. EMOM x 10 min x 4 Muscle ups
C. 5 rds
5 Hang SqT Snatch (135/93) *shooting for unbroken each time
10 Unbroken Wall Balls (30/20)
500m Row *this row should be sustainable each time
Friday:
am:
Max out Snatch + Clean & Jerk
+
% work ; coach directed
pm:
A. Front Squat - Heavy Double
B. Push Press - build to heavy single
C. 90% of B for 1x AMRAP
D. 80% of B for 1x AMRAP
E. Southie Comp WOD
40 Power Clean (115/83)
30 Bar lateral burpees
20 Thrusters
10 Snatch's
Saturday:
Aerobic Work of Choice
+
McCauley Seminar for those attending
(workout at lunch break)
+
TGU and Scap Work
Sunday:
OFF
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