Week # 4 of 6
Monday 3/11/2024
Strength
A1. Single Leg Romanian Deadlift, 5 sets of 5/side, across
A2. Push Press, 5 sets of 5, across
Conditioning
“Gwen”
15-12-9 for Load
Clean and Jerk (unbroken)
Tuesday 3/12/2024
Strength
Snatch complex
10 sets, building
1 Hang Snatch + 1 Above the Knee Snatch + 1 Overhead Snatch
Conditioning
For Time
60-30
Hang Dumbbell Snatch (50/35)
Wall Ball (20/14)
Calorie Row
Wednesday 3/13/2024
Conditioning
EMOM for 30
M1: 10/8 Calorie Bike
M2: 8-10 Dumbbell Burpee Power Cleans (2×50/2×35)
M3: 12-15 Goblet Squats (24/16)
M4: 8-10 Tall Plank KB/DB Drag (12kg,25lb/8kg,20lb)
M5: 8-10 Broad Jumps
Thursday 3/14/2024
Strength
A1. Front Squat, 7 sets of 1-1-1, across
A2. Strict Handstand Push Up, Accumulate 36 reps
Conditioning
3 Rounds
3 minutes on
15 Hang Squat Cleans (95/65, Rx+ 135/95)
15 Lateral Burpee Over Bar
Double Unders w/ remaining time
1 minute off
Friday 3/15/2024
Strength
EMOM for 15 minutes
M1: Deadlift, 10 reps, across
M2: Strict Pull Up, max reps in 60 seconds
M3: L-Sit, max hold
Conditioning
For Time
75 Toes to Bar
note: 10 Alternating Goblet Reverse Lunges (24/20) at the top of every minute
Saturday 3/16/2024
Strength
A1. Handstand Hold (Rx+ Walking), 4 sets of practice
A2. See-Saw Dumbbell Bench Press, 4 sets of 8-12, building
A3. Ring Row, 4 sets of 8-12
Conditioning
Partner Conditioning
2,000m Row
Rest 2 minutes
1,000m Row
Rest 1 minute
500m Row
note: split meters evenly
