Women
A. Hip Snatch + Hang Snatch 6×1+1@ Technical Weight w/ 90 sec rest
*Most likely will fall in the 60-70% range but if it feels good and the bar is moving fast you can go higher
B. Rack Deadlift
C1. WTD Ring Dips
C2. CS Bat Wings 5 sec ISO
15 min of 2-4 Reps@80-90% w/ 2-3 min rest
D. 10-15 min Aerobic Cool Down
Men
A. Hip Snatch + Hang Snatch 6×1+1@Technical Weight w/ 90 sec rest
*Most likely will fall in the 60-70% range but if it feels good and the bar is moving fast you can go higher
B. Rack Deadlift
C1. CG Bench
C2. CS Bat Wings 5 sec ISO
15 min of 2-4 Reps@80-90% w/ 2-3 min rest
D. 10-15 min Aerobic Cool Down
Women
A. Power Clean 26 sets x1@75% w/ 45 sec rest
B. KB Side Press 4×10-12 w/ 90s – 2 min rest
C. DB Trap 3 4×8-10 (30X0) w/ 90s – 2min rest
D.WTD Back Ext 4×10-12 (30X0) w/ 90s- 2 min rest
15 min Aerobic Cool Down
Men
A. Power Clean 26×1@75% w/ 40 sec rest
B1. DB Split Squat 4×10/ea leg@Heavy 30X0 w/ 90 secs
B2. DB Press 4×10-12@Heavy 30X0 w/ 90s – 2 min rest
C. DB Trap 3 4×8-10 (30X0) w/ 90s – 2min rest
15-20 min Aerobic Cool Down
45:00 Aerobic Recovery
*Swimming or Hiking preferable, we’re looking for modes that are outside of what we are doing consistently in the gym
*Use today to get body work done if possible. If your injured go see Airrosti, or for general maintenance getting a massage on a fairly regular basis is great for recovery
*Prep food for weekend, and allow yourself some time for mental and emotional recovery
Women
(Speed & Tech)
A. Power Snatch 6×3@70-75% w/ 90 sec rest
B.
10 min EMOM
2 Jerk@70%
C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest
D.
3×5 min Row or Airdyne @ TP w/ 90 secs rest
or
5×3 min @TP w/ 1 min rest
Men
(Speed & Tech)
A. Power Snatch 6×3@70-75% w/ 90 sec rest
B.
10 min EMOM
2 Push Jerks@70% + 4 Pull ups
C.
3×5 min Row or Airdyne @TP w/ 90 secs rest
or
5×3 min @TP w/ 1 min rest
Women
ELDOA Stretches
(40 secs)
A.
25 min Aerobic Row or airdyne (HR 120-130)
*Every 10 min 10 Tree Tops + 10 corner wipers
B.
3 Rounds
5 Oxidative Front Squats @ 40%, 4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
Rest 5:00
3 Rounds
5 Oxidative Front Squats @ 40%, 4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
Men
ELDOA Stretches
(40 secs)
A.
25 min Aerobic Row or airdyne (HR 120-130)
*Every 10 min 10 Tree Tops + 10 corner wipers
B.
3 Rounds
5 Oxidative Front Squats @ 40%, 4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
Rest 5:00
3 Rounds
5 Oxidative Front Squats @ 40%, 4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
Women
Warm up A.
(Max Effort Day)
BB Complex
3 Rounds
3 Hang Power Clean + 3 Front Squat +3 Push Jerk + 3 Back Squat + 8 Box Jumps
90 sec rest
(light to moderate)
A. Sumo Deadlift
B1. CG Bench
B2. WTD Horizontal Ring Rows
12 min of 2-3 Reps@90-95% w/ 2-3 min rest
Men
Warm up A.
(Max Effort Day)
BB Complex
3 Rounds
3 Hang Power Clean + 3 Front Squat +3 Push Jerk + 3 Back Squat + 8 Box Jumps
90 sec rest
(light to moderate)
A. Sumo Deadlift
B1. CG Bench
B2. WTD Horizontal Ring Rows
12 min of 2-3 Reps@90-95% w/ 2-3 min rest