Monday
A) Oly
B) AD 3min max cals
Rest 15 min
2x
Tuesday
A) TnG Power Clean 5, 5, 5, 5, 5 (aim to increase weight each set), Rest :90
B) 50 Thrusters at 65lbs (every time you drop the bar immediately do 5 burpees)
Wednesday
A) Skill session with Ryne (mobility, HSPU kipping practice, rope climbs -- bring socks/pants)
B) Weighted Pull-up cluster 1.1.1.1.1x6 Rest :15/Rest 3 min
C) Bent over Thumbs Down Reverse Flies 12-15x4, Rest 2 min
Thurs
Off -- get in at least 30min mobility
Friday
A) Oly
B) Strict Press 10-12x5, rest 1 min
C) Push Press 5x3, Rest 2min
(can also do B and C before Oly)
Saturday (during Comp Class)
A) 20min AMRAP
200m Farmers Walk 24kg KB per hand
:20 Side Plank each side
2 Rope Climbs
Sunday
Off -- get in at least 30min mobility
A) Oly
B) AD 3min max cals
Rest 15 min
2x
Tuesday
A) TnG Power Clean 5, 5, 5, 5, 5 (aim to increase weight each set), Rest :90
B) 50 Thrusters at 65lbs (every time you drop the bar immediately do 5 burpees)
Wednesday
A) Skill session with Ryne (mobility, HSPU kipping practice, rope climbs -- bring socks/pants)
B) Weighted Pull-up cluster 1.1.1.1.1x6 Rest :15/Rest 3 min
C) Bent over Thumbs Down Reverse Flies 12-15x4, Rest 2 min
Thurs
Off -- get in at least 30min mobility
Friday
A) Oly
B) Strict Press 10-12x5, rest 1 min
C) Push Press 5x3, Rest 2min
(can also do B and C before Oly)
Saturday (during Comp Class)
A) 20min AMRAP
200m Farmers Walk 24kg KB per hand
:20 Side Plank each side
2 Rope Climbs
Sunday
Off -- get in at least 30min mobility
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