Week 5: day 28
A: 3 rds
20 m bear walk
10 snow angel + push up
20 air sq
10 dead bug w. band
B: Squat clean & jerk E90′ x5 Touch & go
5 reps: 50 %
4 reps: 60 %
3 reps: 70%
2 reps: 80 %
1 reps: 90%
( basic technic, or du kb)
C: BSQ E90 x5
5 reps: 50%
5 reps: 60%
5 reps: 70 %
5 reps: 75 %
5 reps: 75% +
D: 3 rds
30 Am swing (rx: 24/16, ct: 20/12, bs:16/8)
30 alt v-ups
30 hrpu
30 jump sq
E: 3-4 rds
1 min max: plate bench press 20/10 , 10/5
1 min max: plate bench row
1 min rest
Week 5 day 6,7 WU.: 2 RDS 30” WALL SIT 10 M REVERSE BEAR WALK 40” CARDIO 5 DOWN UP A.: 3 RDS 10 DUAL KB SDL 1030 *20” REST 30” MAX ALT DB/KB SH PRESS @HOLD ON TOP *REST 60” B.: 3X4’ AMRAP 60M SHUTTLE RUN 10 THRUSTER 4 BURPEE *1’…
A) amrap 6′ – 16 toe touches – 8 smr wall slides – 12 deadbugs – 8/8 birddog row – 6 glute bridge V walk outs – 20″ wall sit B) Work up to heavy 5-rep Front Squat then, 3×5@80% C) E30″ for 9′ 1,5-5m HSW (Scaled: 100 HS Marches at wall) D) AMRAP 15′…
Week 6: day 35 Wu: 3 rds 10/10 kb halo 10 barbell hip thrust 10 muscle clean+thruster A: Clean & Jerk Emom 10′ 1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk 50-53-56-59-62-65-68-70-73-75 % B: E2mom x5 BSQ 5×5 2 sec deep position…
A) AMRAP 7′: – 10m bear walk –10m walking lunges – 10m inchworm B) Work up to heavy single Squat Snatch, then 2×1 @95% C) For time: – 25 Devil’s Presses – 250 DUBS – 25 dDB Thrusters TC: 11′ D) 3 sets of: – 7 banded glute bridge V walk outs – 20″ medball…
WEEK 5 DAY 3 WU.: 2 RDS 90” CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SL GLUTE BRIDGE ISOMETRIC A.: EMOM 10’ 1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT B.: 4 RDS 5,5,4,4 DEFICIT SNATCH PULL *REST 90-120” C.: EVERY 5 MINS X 3 SETS 12 ANCHORED SIT-UPS 14 DB DL 2X…
6 week: day 37 A: 3 rds 10 cat camel 10 (90/90 hip) 15 hamstrings curls on fitball 5 kang squat B: E2mom x5 8-12 Barbell bench row choose weight 6-10/ 6-10 Weight barbell box step C: Mert muccaj 5 rds 2 rope climb ( rx: leg less ) 20 m hand stand walk…
