Week # 2 of 6
WEEK TWO
Monday 8/1/2022
Strength
Deadlift
5 sets of 5 (use 2nd heaviest weight lifted last week)
Conditioning
15 minute AMRAP:
3 Strict Pull Ups
6 Alternating Hang Dumbbell Snatch (50/35)
12 Alternating Walking Lunges (Rx+ Goblet Hold with Dumbbell)
Tuesday 8/2/2022
Strength
Hang Squat Clean
8 sets of 2 (use 2nd heaviest weight lifted last week)
Conditioning
Every 4 minutes for 4 Rounds:
12 Hang Power Clean and Jerk (95/65, Rx+ 135/95)
24/20 Calorie Row
Wednesday 8/3/2022
Conditioning
8 Rounds For Time:
1/side Turkish Get Ups
10 Kettlebell Goblet Cleans
50 Kettlebell Toe Taps
Rest 2 minutes
8 Rounds For Time:
5 Burpees Over Kettlebell
10 Alternating Russian Kettlebell Swings
30 Russian Twists
Thursday 8/4/2022
Strength
Push Press
6 sets of 3, across
Note: perform a 7th set for max reps at the same weight
Conditioning
3 Rounds For Time:
15 Deadlifts (135/95, Rx+ 185/125)
30 Push Ups
60 Double Unders
Friday 8/5/2022
Strength
Back Squat Waves
5-3-1
5-3-1
5-3-1, building
Conditioning
12 minute AMRAP:
3 Toes to Bar (Rx+ 1 Bar Muscle Up)
6 Wall Balls (20/14)
9 American Kettlebell Swings (24/16 kg)
Saturday 8/6/2022
Conditioning
“Hot Start”
5 Sets
6 Broad Jumps
rest 15 seconds
12 seconds Row Sprint for max Wattage
rest walk full recovery between sets
Strength
30 minute EMOM:
M1-M5: 1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat
M6-M10: 1 Power Snatch + 1 Hang Squat Snatch
M11 – 15: 1 Squat Snatch + 1 Overhead Squat
REST
EMOM for 5 minutes
1 Overhead Squat, building
