Week of 5.1.23

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Monday

5:00 Choice Cyclical; nasal

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A. Skill Development
-Single Unders (3 x 50) AFAP – rest 30s
-Speed Steps (3 x 50) AFAP – rest 30s
-Crossover Single Unders (3 x 50) AFAP – rest 90s
-Crossover Double Under Practice (5:00)
-Triple Under Practice (5:00)

B. Squat Sequence 2.0

C. Front Squat (7 x 3) 78-81%

D. Every 2:00 x 5 Sets:
-6 DB Snatch; heavy

E. 3 Sets: (rest 4:00 b/w)
AMRAP 8:00
-100m Run
-15 V-Ups
-15 DB Power Clean 50/35’s
*set 1 @ 60% effort
*set 2 @ 80% effort
*set 3 @ 90% effort

F. Foam Roller Routine

Tuesday

A. Snatch Warm-Up 2.0

B. Power Snatch + Squat Snatch
(2 Sets) 67%
(4 Sets) 73%
(6 Sets) 83%

C. For Time
-10 Rope Climb
-10 Bench Press 135/85lb
-20 Pull-Ups
-20 Bench Press 50/35’s
-30 Ring Row*
-30 Hand-Release Push-Ups
*heels past anchor point

D. For Time
-90/70 Calorie Row
-90/70 Calorie AirBike
*execute both parts @ 80-85% effort

F. Accumulate; as you see fit
-50 Banded External Shoulder Rotations / arm
-2:00 FLR Hold on Low Rings
-5 TGU / arm; moderate
-100 Seated Banded Hamstring Curls

Wednesday

3 Rounds
-500m Ski or Row
-5 Prone Shoulder Circles
-20s Overhead Opener; Hand-on-Wall

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A. [0:00-8:00]
Freestanding Handstand Hold Practice
[8:00-16:00]
Freestanding Shoulder Taps Practice
[16:00-24:00]
Lateral Handstand Walk*
*use wall for minimal assistance
*finish with some practice away from the floor

B. Every 3:00 x 7 Sets:
-4 Back Squat
*start at 75% and build to heavy

C. For Time
-50-40-30-20-10
-KB Sumo Deadlift 70/53lb
20-40-60-80-100
-Double Under

D. 4-5 Rounds
-10 Hollow Rocks
-5 Forward Shoulder CARs / arm
-5 Quadruped Hip CARs / leg

Thursday

(recovery)

[At 0:00]
3 Rounds
-2:00 Row; Easy, Nasal
-1:00 Couch Stretch / leg [At 10:00]
3 Rounds
-2:00 AirBike; Easy, Nasal
-1:00 Dead Hang
-1:00 Seated Biceps Stretch [At 20:00]
3 Rounds
-2:00 Box Step-Ups 20″
-0:30 T-Spine Opener
-0:30 Elevated Achilles Stretch / leg [At 30:00]
EMOM 30
1) 10 Banded 90-90 Raises
2) 20 Seated Banded Hamstring Curls
3) 15 Tib Raises; Back-to-Wall
4) 15 Calf Raises; Off Edge of Plate
5) 45s High Plank Hold
6) 15 Tabletop Glute Bridges

Friday

A. ZOAR Run Warm-Up

B. 4 Sets: (rest 1:1 b/w)
-400m Run @ 50-60-70-80% Effort
*during rest complete…
-30s Saddle Pose
-30s Supinated Dead hang
-30s Lizard Stretch (split)

C. Front Rack Mobility Checklist

D. Every 2:00 x 6 Sets: 1.1.1 Power Clean
*start at 60% and build each set, ending heavy
*rest 3-5s b/w clusters

E. Every 3:00 x 5 Sets: 4 Deadlift; 3s lower
*start at 70% and build each set, ending heavy

F. [0:00-7:00]
AMRAP 7:00
-15 Shuttle Run (2x25ft=1)
-15 Walk Walks*
-Max Shoulder-to-Overhead 135/95lb
*Cap at 5:00 Mark
[7:00-14:00]
Find Max Complex:
-Clean + Hang Clean + Front Squat + Jerk

G. Around the World Plank (4 x 1:00)
*15s / side: front, side, rear, side

H. 7:00 Supine Breathing @ 3060 Cadence

Saturday

2 Rounds @ Warm-Up Pace
-1:30 AirBike
-1:30 Row
-1:30 Elevated Achilles Stretch (split)

A. E2M x 9 Sets:
1) 60s Backwards Roll to Support on Low Rings
*scale to skin-the-cat on high rings
2) 60 Crossover Single Unders (Cap at 60s Mark)
3) 60s Freestanding HSPU Practice

B. Every 2:30 x 12 Sets:
*sets 1-6: Snatch + Hang Snatch + BTN Push Press + Snatch Balance
(start at 50% and build to RPE 8-8.5)
*sets 7-12: X OHS
(3,3,2,2,1,1 – Build to Heavy Single)

C. EMOM 12 @ Methodical Pace
1) 30s Band-Assisted Alternating Pistols
2) 30s Alt DB C&J; light to moderate
3) 30s Broad Jumps; 3-4ft
4) 30s Alternating Reverse Lunge
5) 30s Box Jump, Step Down 20″
6) 30s Pausing Air Squats

D. [10:00 Clock]
Choice Joint Prep & Building to Workout Weights, Lengths, & Heights

E. Complete @ Wko Pace
-4 Pistols
-4 Alt DB C&J 70/50lb
-4 Broad Jumps 7/5ft
-4 Alternating Reverse Lunge 70/53’s
-4 Box Jump Over 30/24″
-4 KB Squats 70/53’s

“Minute To Win It”

AMRAP 1:00: Alternating Pistols
AMRAP 1:00: Alternating DB Clean & Jerk 70/50lb
AMRAP 1:00: Broad Jumps 7/5ft
AMRAP 1:00: KB Reverse Lunge 70/53’s
AMRAP 1:00: Box Jump Over 30/24″
AMRAP 1:00: KB Squats 70/53’s

*rest 1:00 b/w each AMRAP

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AMRAP 20:00
-20/15 Calorie Row @ Nasal Cap
-2…4…6… Toes-to-Bar
*return to nasal breathing ASAP when you get on the rower

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3 Rounds
-2:00 Flush; Choice Cyclical
-1:00 Middle Split; on the wall
-0:30 Side Plank / side

Sunday

(Rest Day)