Week #1 of 6
WEEK ONE
Monday 7/25/2022
Strength
Deadlift
5 sets of 5, building
Conditioning
For Time:
1,000 m Row
40 Alternating Goblet Reverse Lunges (24/16, Rx+ 28/20)
30 Pull Ups
500 m Row
20 Alternating Goblet Reverse Lunges (24/16, Rx+ 28/20)
15 Pull Ups
Tuesday 7/26/2022
Strength
Hang Squat Clean
8 sets of 2, building
Conditioning
Every 2:30 minutes for 6 rounds:
6 Hang Power Clean (95/65, Rx+ 135/95)
9 Shoulder to Overhead (95/65, Rx+ 135/95)
12 Burpees Over Bar (95/65, Rx+ 135/95)
Wednesday 7/27/2022
Partner Conditioning
2,000 m Row
Rest 2 minutes
100 Overhead Squats (45/33, Rx+75/55)
Rest 2 minutes
100 No Push Up Burpees Over Rower (Rx+ Full Burpee Over Rower)
Rest 2 minutes
2,000 m Row
Thursday 7/28/2022
Strength
Push Press
7 sets of 3, building
Conditioning
14 minute AMRAP:
7 Push Ups (Rx+ 3-5 Strict Handstand Push Ups)
14 Alternating Single Arm Dumbbell Clean and Jerk (50/35)
7 Box Jump Overs
Friday 7/29/2022
Strength
Back Squat Waves
5-3-1
5-3-1
5-3-1, building
Conditioning
12 minute AMRAP:
3 Toes to Bar
6 Wall Balls (20/14)
9 AKBS (24/16)
Saturday 7/30/2022
Conditioning
“Hot Start”
5 Sets
12 Banded Russian Kettlebell Swings (could be not banded)
rest 15sec
12sec Bike Sprint
rest walk full recovery between sets
Strength
30 minute EMOM:
M1-5: 1 Snatch Deadlift + 1 Hang Muscle Snatch
M6-M10: 1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat
M11-M15: 1 Power Snatch + 1 Hang Squat Snatch
M16 – 25: 1 Power Snatch + 1 Squat Snatch
M25-M30: 2 Snatch Pulls
