WEEKLY PROGRAMMING

Week # 3 of 6

Monday 5/2/2022

Strength

Deadlift

3-3-3-3-2-2-2, building

Conditioning

6 rounds for time:

8 Hang Power Snatch (95/65, Rx+ 125/85)

36 Double Unders

Rest 30 seconds between rounds

Tuesday 5/3/2022

Strength

A1. Push Up, 4 sets of max reps, aim to accumulate total 48 reps (Rx+ Strict Ring Dips)

A2. Dual DB/KB Front Squat, 4 sets of 10-13, across

Conditioning

15 minute AMRAP:

5 Hang Power Clean and Jerks (95/65, Rx+ 115/75)

10 Sit Ups

15 Air Squats

Wednesday 5/4/2022

Conditioning

32 minute AMRAP:

4 Burpees

8 Box Step Ups

12 Hang Dumbbell Cleans

16 Ski Jumps

20 Mountain Climbers

Thursday 5/5/20222

Strength

A1. Back Rack Reverse Lunge, 4 sets of 8/side, across (2.5-5lbs heavier than last week)

A2. L-Hang, 4 sets of max holds (scale: L-Tuck Hang Hold)

Conditioning

10 rounds for time:

5 Box Jump Overs

7 Pull Ups

9 Russian Kettlebell Swings (24/16, Rx+ 32/16)

Friday 5/6/2022

Strength

In 20 minutes, build up to a heavy complex of:

3 Hang Squat Clean + 3 Shoulder to Overhead + 3 Front Squat

Conditioning

“Jackie’s Cousin”

1,000 m Row

50 Barbell Thrusters (45/33)

30 Toes to Bar

Saturday 5/7/2022

Strength

A1. Bent Over Dual KB/DB Row, 3 sets of 10-12, building

A2. Chest to Wall Handstand Hold, 3 sets of 20-40 second holds (Rx+ Freestanding)

B1.Ring Rows, 3 sets of 10-12 (Rx+ Feet Elevated)

B2. Ring Dip Support Hold, 3 sets of max holds for quality

Conditioning

12 minute alternating EMOM: 

M1: 10-15 Dumbbell Deficit Push Ups

M2: 8-10/side Single Leg Medicine Ball V-Ups

M3: 10-15 Barbell Curls

Buy Out: 1 Mile Run

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