Week 7

Day 1

1: Hang snatch: 10 rounds – Every 90 seconds, perform:

-3x hang snatch (Increase the weight each round and work up to a max triple for the day)

2: Back squat: 75%x5 reps, 80%x 3 reps, 85%x 3 reps, 90%x 1 reps, 95%x 1+ reps.

3: Complete as many reps as possible in 6 minutes of:

-Bar muscle up

Work Capacity: Complete the following for time:

-30x calories on Assault bike

-20m handstand walk

-20x DB squat snatch, alternating (50#/35#)

-20m handstand walk

-30x calories on Assault bike

Core: 3 rounds:

-5x toes to bar (Perform a 5 second negative on the way down)

-rest 90 seconds

-12x Reverse hyper (AHAP)

-rest 90 seconds

Day 2

Strength: 

1: Power clean + front squat + jerk: Warm up, then 5 rounds – Every 2:30, perform:

-2x Power clean + 2x front squat + 1x jerk (Increase the weight each round and work up to a max for the day)

2: Push press: 75%x 5 reps, 80%x 3 reps, 85%x 3 reps, 90%x 1 reps, 95%x 1+ reps.

Work Capacity: Complete the following for time:

-100x 2-arm KB clean to overhead (2x 53#/2x35#)

*Any time that you break, immediately perform 1x rope climb. If you break 10 times (or think you might), scale the weight to 2x35#/2x26#)

Conditioning: On a rower, complete the following until you reach 2000m:

-15x max effort pulls

-10x recovery pulls

Day 3

Strength:

1: Pause front squat: Work up to a max for the day in 10 reps or less.

*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1.

2: 12 minutes (6 rounds) – EMOM, perform:

-Odd minute: 2x split jerk behind the neck

-Even minute: max rep strict weighted chin up (20#/10#)

Work Capacity: Complete 4 rounds of:

-20x weighted step ups, 10R/10L alternating (95#/65# barbell @ 24#/20# box - Place barbell on back)

-10x burpee box jump overs (24in/20in)

-100m KB farmers carry (2x 70#/2x 53#)

Core: 3 rounds:

-8x RDL (AHAP)

-90 seconds rest

-5x front rack Sotts press (AHAP)

-90 seconds rest

Day 4

Strength: 

1: Vertical jump: Warm up, then 5 attempts to establish a max height vertical jump.

*Rest as needed between attempts.

*If needed, you can do these against a wall. Place a chalk mark at your max height reach, then place some chalk on your hands and perform a vertical jump while swiping a chalk mark at the highest point of your jump. To get your score, measure the distance between the 2 marks.

2: Deadlift: 75%x 5 reps, 80%x 3 reps, 85%x 3 reps, 90%x 1 reps, 95%x 1+ reps.

Work Capacity: Complete 10 rounds for max reps of:

-30 second touch and go power snatch (75#/55#)

-30 seconds rest

* Rest 3 minutes, then:

2: Complete as many reps as possible in 10 minutes of:

-50x double unders

-25x overhead squat (75#/55#)

Conditioning: 10 rounds:

-20m banded sprint (Heavy band with partner giving resistance)

*Rest 60 seconds

*If you do not have a partner, then perform a 20m sled/tire sprint.

Day 5

Strength: 

“Mock weightlifting meet”

1: Snatch – You have 20 minutes to warm up to a starting attempt. Once the 20 minutes is up, you have 3 attempts in the snatch to establish a max for the day.

*Rest 10 minutes, then:

2: Clean and jerk: Same protocol as the snatch.

3: Bench press: 75%x 5 reps, 80%x 3 reps, 85%x 3 reps, 90%x 1 reps, 95%x 1+ reps.

Work Capacity: With a partner, complete the following for time:

100x wallball (20#/14#)

-50x deadlift (225#/155#)

-50x GHD sit ups

-100m overhead lunge (75#/55#)

*Partner 1 runs 150m or rows 200m, while partner 2 completes AMRAP of the exercise at hand. When partner 1 returns from the run, switch. Repeat until the chipper is completed.

*Complete all reps of an exercise before moving on to the next.