Friday A) Back Squat. 4 reps @ last week’s weight for 3 sets B) hamstring work. nordic curls or heal slides for 10 reps x 3 sets C) Workout. – hitters – 900m run 21 thrusters 75/55 21 burpees over the bar 400m run 15 thrusters 75/55 15 burpees over the bar 900m run 9…

Thursday A1) Iso pressing work. lower db’s to 1″ off chest and hold for :20 then do 1-2 reps rest 1:00 x3 sets A2) Iso pull up work. pull to chin over the bar, hold for :20 then do a controlled lower x 3 sets B1) seted bb strict press. 12-15 reps x 3 sets…

Wednesday A) Power Snatch. 5-10 pounds heavier then last week 2 singles every :90 for 5 sets have a good warm up routine to this weight if you have tight shoulders do hang power cleans or clean pulls B) Workout. Complete as many rounds and reps as possible in 15 minutes of: 20 cal bike…

Sunday A) Capacity Day 5 rounds 30 sit ups 20 wall balls + 5 rounds 1 rope climbs 3 wall walks + 5 rounds 200′ heavy FC 20 push ups B) Finisher work. 450m sB goblet carry

Saturday. A) superset. Incline db crush bench press x 20 reps banded pull aparts x40 reps db side bands x 20/side x3 rounds B) Workout. Teams of 2 24:00 amrap 1,000-meter row 30 K2E 30 devil press 35/25# db’s C) finisher work. 20 zottman curls 20 tricep ext 20 v-ups 20 arch ups x2-3 rounds

Friday A) Back Squat. 4 reps @ RPE of 8 across for 3 sets this should be heavier then last week B) Heal slides. 15 reps x 3 sets C) Workout. – hitters – 15 double kb swings 35/24# per hand 15 double kb front squats 15 burpees x5 rounds scale up to 55/35# if…

Thursday A1) Iso pressing work. lower db’s to 1″ off chest and hold for :10 then do 6 reps rest 1:00 x3 sets @ a heavier db then last week across the board A2) Iso pull up work. pull to chin over the bar, hold for :10 then a :10 hold @ 90 degree angle…

Wednesday A) Power Snatch. add 5-10 pounds this week no puases this block 1-2 reps OTM for 4-6 minutes have a good warm up routine to this weight B) Workout. 20:00 to get as far as you can 900m run + 50-40-30 sit-ups Double-unders prisoner reverse lunge steps Double-unders + 450m run + 30-20-10 sit…

tuesday A) SL isometric work. split stance position hold knee 1″ off ground w/ db’s in hand for :10 then do 6 reps @ get heavier this week for all working sets from last week rest 1:00 x3 sets per leg B) split stance db RDL. x5x1 [5 sec. hold @ knee position] then do…