Week of 5.22.23

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Monday

5:00 Choice Cyclical; nasal

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A. Skill Development
[0:00-10:00]
Crossover Double Under Practice
[10:00-20:00]
Triple Under Practice

B. Squat Sequence 2.0

C. Front Squat (6 x 4) @40×1
*start at 73% & build to RPE 8.5-9

D. EMOM 12
1) 6 DB Split Jerk (3+3)
2) 12 DB Goblet Squat
3) 12 Suitcase Deadlift (6+6)
*start moderate, end heavy

E. For Time
-100/85 Calorie Row
-100 Box Jump Over 24/20″
-100/85 Calorie Row

F. Foam Roller Routine

Tuesday

A. Snatch Warm-Up 2.0

B. Snatch Doubles (10 Sets)
-60,65,70,75,80,80,85,85,87.5,87.5%

C. Every 2:00 x 8 Sets:
-3 Wall Walk
-5 Bar Muscle-Up
-8 GHD Sit-Ups; 14/10lb Medball
*scale up or down reps to result in 1:1 work rest (60s)

D. Every 2:00 x 5 Sets: 5 Strict Pull-Ups
*weight / assist to make challenging

E. Every 2:00 x 5 Sets: 5 Strict Dips
*weight / assist to make challenging

F. For Time // 6-4-2
Shuttle Runs (2x100m=1)
Rope Climb

G. Accumulate; as you see fit
-3:00 Sorenson Hold
-2:00 Side Plank / side
-1:00 GHD Hold at Parallel; Medball on Chest
-50 Banded Face Pulls
-50 Band Pull Aparts

Wednesday

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

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A. Skill Development
E4M x 4 Sets:
1) Max Distance HSW*
*must be unbroken with 25ft lengths & pirouettes
…
E3M x 4 Sets: Max Time Handstand in 4x4ft Box

B. Every 2:00 x 10 Sets:
-1 Back Squat
*start at 70% and build to 1RM

C. Every 5:00 x 4 Sets:
AMRAP 2:30
-1 Deadlift 80%
-10/8 Calorie Row

D. 4-6 Rounds
-5 Prone Shoulder Circles
-8 Seated L-Sit Raises
-8 Seated External Rotations / arm

Thursday

(recovery)

[At 0:00]
20:00 Clock @ Smooth Pace (Zone 1 Avg)
-250m Row
-50 Single Unders
-500m Bike; Choice
-50 Single Unders

[At 22:00]
EMOM 30
1) 15s Ring Support Hold + 15s Side Plank / side
2) 15s Top-Banded Pistol Hold / leg
3) 15 Tabletop Glute Bridge
4) 15 Banded Face Pulls @ Controlled Tempo
5) 25 Seated Banded Hamstring Curls
6) 1 TGU / arm; moderate

[At 54:00]
Foam Roller Routine

Friday

A. ZOAR C&J Warm-Up

B. [20:00 Clock]
Clean & Jerk: Find Heavy Single

C. Every 2:00 x 5 Sets:
-1.1.1 Power Clean & Push Jerk
*start at 30% of your heavy single & build to workout weight
*catch of clean is drive phase of dip

D. “Paul Bunyan”
10 Rounds for Time
-160m Run
-3 Clean & Jerk 185/125lb

E. 4k Row @ Nasal Cap

G. 7:00 Supine Breathing @ 3060 Cadence

Saturday

5:00 Cyclical @ Easy Pace

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3 Rounds
-10 Box Step-Ups 24/20″
-15s Elevated Achilles Stretch per side
-15s Elevated Cat Pose
-15s Finger-Facing Wrist Stretch
-15s Forward Fold

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3 Rounds
-6 Alt Shrimp Squat
-15s Pistol Hold with Rig Support / side
-6 Box Jump, Step Down 24/20″
-6 Muscle Snatch + 3 Pausing OHS

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A. E3M x 6 Sets:
:00 | 2 Box Jump
:20 | 1.1 Power Snatch
*build to a tough set in each movement

B. E3M x 6 Sets:
:00 | 6 Alt Pistols 53/35lb
:30 | 2 TnG Cluster; build to max

C. Complete @ Workout Pace
-2:00 AirBike; Ramping
-6 Cleared Box Jumps
-6 Alternating Pistols
-6 DB HTO 50/35lbs per Hand
-6 Burpees to 6″ Target

“Senior Citizen”

(Repeat of Workout #10)

For Time [20:00 Cap]
65 *Cleared* Box Jumps 24/20″
65 Alternating Pistols
65 Dumbbell Hang-to-Overhead 50/35’s
65 Burpees to 6″ Target

*note that the cleared box jump is a change from the original workout

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E5M x 5 Rounds
-20 Calorie Row
-10 V-Ups
-5 Bench Press; Heavy yet Unbroken
-AMRAP-1 Complexes: TTR + RMU + Dip*

*scale to AMRAP-2 TTR + AMRAP-1 sPull-Up (band assist if unable to get at least 3 reps)

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Accumulate…
-2:00 L-Sit
-7 Turkish Get Up / arm; moderate

Sunday

(Rest Day)