Reminder: Fri/Sat we have group heading to Champlain Valley for training. Competition training and going to be a great time for all. Everyone welcome.
WEEK 5 - DE-LOAD
MONDAY
am:
A. Power Snatch emom x 10 x 2-3 reps TnG @65-70%
B. OHS - @42X1 - build to heavy 4 in 4 sets; at no more than 85% intensity
C. Back SqT - 2x3 @90% of last weeks 3RM
pm:
A. ECC Week 3
AMRAP 20
50 wb
50 du
40 box jumps
40 t2b
30 c2b
30 bar facing burpees
20 power cleans
20 shoulder overhead
10 snatch
10 muscle ups
TUESDAY
A. Power Clean + Push Jerk; 5 sets at 77-80% of your 1RM on this complex
B. Clean Pull 3x2 @105%
C. Split Jerk - warm up to 3x2 @77-80%
D. Jerk Drive; 3x5 @HEAVY weight; think upwards of 1RM front sqT for weight
E. 10 min - max Cal on Bike
F. DB SA Row - 5 sets of 6-8 reps each side
WED:
A. Front SqT; 1RM with 1 second pause in hole
B. Snatch Deficit Pull; 4x2 @ 105%
C. Weighted Pullup - 4x5; ascending
D. 60 min Row - recovery intensity here ; flush the system
E. Good Mornings 3x6; ascending
F. RDL 3x8; ascending
THURSDAY : recovery Day
FRIDAY:
A. EMOM x 10 ; sqT Clean Thruster x 3 rep @65-70%
B. BB Landmine Press - 8-10 reps x 4 sets each side; ascending in weight
C. 3 rds
10 Power Cleans
15 burpees
20 T2B
50 Double Unders
rest 5 min between rds
D. 20 TGU - alt arms; stability is focus
E. 10 min of Scap Work
SATURDAY:
A. Deadlift: 10x2 EMOM @50% + Light bands
B. Single Leg Split SqTs - 6-8 reps x 3-4 sets each side (bar back racked today)
C. 5 rds (not for time) - pick weights to stay across for 5 rds
10 Plate Tri Ext
10 Barbell Bicep Curls
5 HIGH box jumps
15 Band Scap Squeezes
D. AP Work
:30 power clean (115/83)
:30 box jumps (24/20) step down
:30 AB Sprint
rest 6 min x 3
E. accumulate 3:30 in lsit hold (pbars); rest accordingly
F. Scap Work / Shoulder Recovery
SUNDAY: Rest
No comments:
Post a Comment