Women
A. TNG Power Clean 20 x2@65% w/ 30 sec rest
B. KB/DB Push Press + Waiter Walk 4×6-8 + 50m w/ 90 sec Rest
C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest
D.BB Hip Thrusts 4×8-10@heavy w/ 90s- 2 min rest
15 min Aerobic Cool Down
Men
A. TNG Power Clean 20 x2@65% w/ 30 sec rest
B. DB SeeSaw Press 5×6+6 (20×0) w/ 90 sec Rest
C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest
D.Front Rack RFESS 4×8/ea leg@65-75% w/ 90s- 2 min rest
*RFESS = Rear foot elevated split squats
15 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
Men and Women
A.
35 min Aerobic Row or Airdyne (HR 120-130)
*Every 10 min 10 Plate Wipers + 30 KB Swings
B.
3 Rounds
5 Oxidative Back Squats @ 4040
5 Oxidative Parallette Push ups @ 4040
*No lock out at top, no rest
Rest 5:00
3 Rounds
5 Oxidative Back Squats @ 4040
5 Oxidative Parallette Push ups @ 4040
*No lock out at top, no rest
Men and Women
WU: ELDOA Stretches (40secs)
Anaerobic Power Intervals
A.
3-4 Rounds
6 Burpee w/ Max Height Jump (Cycle Quickly)
Rest :90
:25 Max Hang Power Snatch @ 95#/65#
Rest 90 Secs
50m-100m Resisted Run@(Just Tire for 100m Athletes, 55#/35# for 50m) + 10-15 CTB Pull ups
Rest 3:00
B. 10-15 min Aerobic Cool Down
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