Week 2

Day 1

Strength: 

1: Power snatch + snatch: 5 rounds – Every 2 minutes, complete:

-1x power snatch + 2x snatch (65%x2xsets, 70%x3 sets)

2: Jerk: 70%x3x2 sets, 75%x3x3 sets.

3: Back squat: 60%x8, 65%x8, 70%x6, 75%x6x2 sets.

Work Capacity: Complete as many rounds as possible in 12 minutes of:

-5x overhead squat (95#/65#)

-7x toes to bar

-9x bar facing burpees

Core: For max reps:

-Tabata back extensions

Day 2

Strength:

1: Power clean + clean: 5 rounds – Every 2 minutes, complete:

-1x power clean + 2x clean (65%x2 sets, 70%x3 sets.)

2: Snatch balance: 60% x 3×2 sets, 65%x3 reps, 70%x3x2 sets.

3: Push press: 75% x 5×5 sets.

Work Capacity: Complete 1-2-3-4-5-6-6-7-8-9-10 reps for time of:

-Squat clean + thruster (95#/65#)

*After each round, perform a 15m prowler push (Medium weight…you choose).

Day 3

Strength: 

1: 3 position clean (1x high hang + 1x hang + 1x floor): 5 rounds – Every 2 minutes, complete:

-1x 3 position clean (Round 1 & 2 = 65%, round 3-5 = 70%)

2: Deadlift: 100% x 7 reps x 2 sets, 105%x5 reps x 3 sets.

*The deadlift % are off of your 1 RM clean

3: Front squat: Work up to a max for the day in 5 reps or less.

*Should be 5 singles with relatively big jumps.

Work Capacity: Perform 5 rounds (15minutes) of:

-Min 1 = 150m row or 30 second max effort sprint of your choice

-Min 2 = 10x 2-arm kb clean (2x 35#/2x 26#)

-Min 3 = 10m handstand walk

Core: 3 rounds:

-10x Chinese row (AHAP). These are like a bent over row, but you are lying completely horizontal on a bench that is elevated off the deck.

-Rest as needed

-6x Good morning (AHAP)

-Rest as needed

Day 4

Strength: 

1: 3 position snatch (1x high hang+1x hang+1x floor): 5 rounds – Every 2 minutes, complete:

-1x 3 position snatch (65%x2sets, 70%x3 sets)

2: Snatch push press: 70%x5x3 sets, 75%x5x2 sets.

*Percentages taken off your 1 RM snatch.

Work Capacity: Complete as many rounds as possible in 15 minutes of:

-3x ground to overhead (155#/105#)

-1x round of Cindy (5x pull up, 10x push up, 15x air squat)

Core: 3 rounds:

-200m farmers carry (AHAP)

-Rest 90 seconds

-3x Good morning (Heavy)

-rest 90 seconds

Day 5

Strength: 

1: Muscle clean: Work up to a 1 RM.

*Rest 60 seconds, then:

2: Complete as many reps as possible in 3 minutes, of:

-Touch and go power clean (For load, use your 1 RM muscle clean)

*Once you put the barbell down, you are done. You are allowed to rest with the barbell in the front rack position and the hang position, but all reps must be touch and go…no resting with the bar on the deck.

3: Yoke carry: Complete the following for time and load:

-100m yoke carry. (For this, if you are new to the yoke, play around with it a bit, find a weight that is challenging and go for a 100m carry. If you do not have a yoke, then put a barbell on your back and do a farmers walk.

Work Capacity: Complete the following for max reps:

1: Tabata thrusters (45#barbell/35#barbell)

Rest 2 minutes then,

2: Tabata sumo deadlift high pull (75#/55#)

Rest 2 minutes then,

3: Tabata suicide sprints (10m)

Rest 2 minutes, then,

4: Enjoy your weekend