5 May, 2019 17:32

MONDAY
warm-up
2 rounds
20/16 row
15 squats
15 knee swings
15 pushups

NOT ALTERNATING
BEGINNERS
Squat snatches
5×5 starting with light rx, add if easy
Snatch grip Deadlifts
3×5 with 50% of deadlift
Back Squats 3×5 with 75%
ADVANCED
Squat snatch (3×3 @80%)
Snatch Pull (3×3 @95%)
Back Squat (3×3 @82%)

Circuit
5 rounds
24 dumbbell snatches (50/35)
12 Bench Press 185#
8 burpees

TUESDAY
warm-up
2 rounds
20/16 bike
15 squats
10 double dumbbell deadlift

BEGINNERS
Squat clean
3×5 starting with light rx and adding if easy
ADVANCED
Squat Clean (3×3 @80%)

Circuit
2 rounds, 3:00 rest btwn rounds
12-9-6
Sandbag Clean 150/100
Box Jump 30/24"(as high as possible)

With time remaining:
Bent over row x12
4 lengths Single arm overhead carry R/L
45s hang from bar
45s handstand hold

WEDNESDAY
Warm-up
2 rounds
24/16 bike
16 walking lunges
15 DB shoulder press

3 push press + 2 push jerks
work to a heavy 3+2
AND
Deadlift (3×3 @82%)

Circuit
2 rounds
2 lengths Single arm overhead walking lunge (50/35)
1 legless rope climb and 10 ring rows
OR 20 ring rows

Rest 3:00

2 rounds
3 lengths Front Rack Walking Lunge (50/35)
1 legless rope climb and 10 ring rows
OR 20 ring rows

Rest 3:00
2 rounds
4 lengths Walking Lunges DB at sides
1 legless rope climb and 10 ring rows
OR 20 ring rows

THURSDAY
Warmup
3 rounds
12/10 cals or runs
10 squats
15 arm circles
30s wall sit
30s hang from bar

5 Rounds:
24/20 Calorie Bike or Row
6 lengths Farmer Carry 70/50

E4MOM 16
1:00 Max calories/runs
1:00 Rest
1:00 Max Burpees
1:00 Rest

FRIDAY
warm-up
2 rounds
Cardio 1:00
10 DB deadlifts
10 squats
10 DB shoulder press

BEGINNERS
5x 20 rep kb swing heavy
Or do advanced.
ADVANCED
Power Clean
1×3 @75%
2×2 @80%
2×2 @82.5%
1×2 @85%

ALTERNATE
Front Squat
3×5 @70%+ (beginners)
3×3 @82% (advanced)
AND
Barbell shoulder press, no rack
3×5 @70%+ (beginners)
3×3 @82% (advanced)

Metcon (Distance)
Every 3:00 until the end of class
2 lengths of walking lunges (50/35)
Max runs
No rest

SATURDAY
warm-up
2 rounds
1:00 cardio
10 squats
10 arm circles
15 ring rows

BEGINNERS
15 min to do max sets of either
3 power snatches + 3 overhead squats + 3 snatch grip deadlifts
Or
3 power cleans + 3 front Squats + 3 push jerks
(as much weight as you can with perfect technique)

ADVANCED
Including empty bar warmups
0-9min
Snatch (Heavy Single)
9-15 min
Clean and Jerk (Heavy Single)

4 rounds
7 strict pull-up
10 Thruster (heavy rx)
7 strict pull-up
10 Power Cleans (same weight)

Accessory
4 sets
10 heavy DB push press /deficit HSPU
20 hip thrust (share stations with each other if necessary)

SATURDAY
So what you missed.