Week #5 of 6
WEEK 5
Monday 10/10/2022
Strength
Back Squat
5 sets of 7, building
Conditioning
2 rounds for time:
50 Air Squats
40 Alternating Hang Dumbbell Snatches
30 Pull Ups
Tuesday 10/11/2022
Strength
Power Clean and Jerk
3-3-3-2-2-2-1-1-1, building
Conditioning
Every 2:30 minutes for 6 rounds:
6 Deadlifts
6 Hang Power Cleans
6 Shoulder to Overhead (135/95, Rx+ 155/105)
Wednesday 10/12/2022
Strength
“Hot Start”
5 Rounds:
5 No Push Up Burpee Broad Jumps
5 Calorie Assault Bike Sprint
Rest 60-90 seconds between each round
Conditioning
28 minute alternating EMOM:
M1 8-10 Toes to Bar
M2 10-12 Calorie Row
M3 10-12 Goblet Muscle Cleans (24/16)
M4: 40-50 Kettlebell Toe Taps
Thursday 10/13/2022
Strength
A1. Tempo Goblet Cyclist Squat (31X1), 4 sets of 8-10, building (Rx+ Dual KB/DB Front Rack)
A2. Parallette Push Ups, 4 sets of 2 RIR (25 minimum total over the 4 sets) (Rx+ 20 inch Feet Elevated)
A3. Strict Toes to Bar, 4 sets of 2 RIR (Rx+ Tempo, 30X1)
Conditioning
5 Rounds For Time:
10 Alternating Dumbbell Squat Clean (50/35)
10 Burpees Over DB
50 Double Unders
Friday 10/14/2022
Strength
A1. Strict Supinated Chest to Bar Pull Up, Accumulate 28-38 reps in a few sets as possible
A2. Sumo Deadlift, 4-4-3-3-2-2, building
Conditioning
20-15-10-5 reps for time of:
Hang Power Snatch (75/55, Rx+ 95/65)
Calorie Row
Saturday 10/15/2022
Strength
A1. Seated Strict Press, 3 sets of 8, across (2.5-5lbs heavier than last week, max reps on the final/3rd set)
A2. Single Leg Box Step Up + Knee Drive, 3 sets of 8/side, building
A3. Double or Triple Under Practice, 3 sets
Conditioning
Partner Conditioning
20 minute AMRAP
30 Barbell Thruster
40 Barbell Walking Lunge
50 Sit Ups
Note: partition as desired
