Week 1/6
Monday 2/28/2022
Strength
Front Squat
Build to a 3 Rep Max
Conditioning
EMOM for 15:
M1: 10 Thrusters (95/65) (Rx+ 115/75)
M2: 10/12 Calorie Row
M3: 12-15 Burpees Over Bar
Tuesday 3/1/2022
Strength
A1. Strict Supinated Pull Up (Rx+ Weighted), 5 sets of 5
A2. Deadlift, 5 sets of 5, building
Conditioning
Every 3 minutes for 5 Rounds:
10 Back Rack Reverse Lunges (95/65, Rx+135/95)
15 American Kettlebell Swings (24/16, Rx+32/24)
30-50 Double Unders
Wednesday 3/2/2022
Conditioning
32 minutes of 30 seconds on, 30 seconds off:
S1: Alternating Dumbbell Ground to Shoulder (50/35)
S2: Box Jump Overs (24/20)
S3: Alternating Dumbbell Snatch (50/35)
S4: Tuck Ups (Rx+ V-Ups)
Thursday 3/3/20222
Strength
Hang Squat Snatch
8 sets of 2, building
Conditioning
10 Rounds For Time:
3 Hang Power Snatch (75/55, Rx+ 115/75)
3 Overhead Squat (75/55, Rx+ 115/75)
6 Toes to Bar
Friday 3/4/2022
Strength
A1. Split Jerk, 5 sets of 2, building
A2. Front Foot Elevated Goblet Reverse Lunge, 4 sets of 8/side, building
Conditioning
For Time:
30 Power Cleans (95/65, Rx+135/95)
30 Shoulder to Overhead (Rx+ Strict HSPU’s)
15 Power Cleans (95/65, Rx+135/95)
15 Shoulder to Overhead
Saturday 3/5/2022
Strength
A. Bench Press
4 sets of 10, building
B. Back Squat
4 Cluster Sets
2-2-2, building
Optional Accessory:
C1. Deficit Push Ups, 3 sets of max reps
C2. Bent Over Dumbbell/Kettlebell Rows, 3 sets of 10-12, across
C3. Pike Overs, 3 sets of 8-10/side
C4. Hollow Flutter Kicks, 3 sets of 30-40
