WEEKLY PROGRAMMING

Week #6 of 6

Monday 5/13/2024

Strength

Back Squat

Build up to a heavy single

Conditioning

14 minute AMRAP

3 Handstand Push Up (Rx+ 6 reps)

9 Air Squat (Rx+ 12 reps)

27 Double Under

Tuesday 5/14/2024

Strength

A1. Power Clean, 4 Rep Max Touch and Go

A2. Weighted Chin Up, 5 Rep Max

Conditioning

5 Rounds

10 Deadlifts (135/95, Rx+ 185/125)

5 Hang Power Cleans

15/12 Calorie Row

rest 1 minute b/w rounds

Wednesday 5/15/2024

Partner Conditioning

20 minute AMRAP

20 Pull Ups (Rx+ C2B)

20 Alternating Single Arm Devils Press (50/35)

20 Goblet Squats (50/35)

rest 2 minutes

10 minute AMRAP

Max Calorie Row

note: partition as desired

Thursday 5/16/2024

Strength

Build up to a heavy set of the following complex

1 Push Press + 1 Push Jerk, building

Conditioning

30-20-10

Push Up

Box Jump Over (24/20)

Alternating Dumbbell Clean and Jerk (50/35)

Friday 5/17/2024

Strength

Find a 2 Rep Max Hang Power Snatch

Conditioning

For Time

50 Pull Up

50 Overhead Squat (45/35, Rx+ 95/65)

50/40 Calorie Row

Saturday 5/18/2024

Strength

A1. Dumbbell Deficit Push Ups, 3 sets of max reps

A2. Single Arm Ring Row, 3 sets of 8-10/side

A3. Forearm Plank Bodysaw, 3 sets of 8-12

Conditioning

5 Rounds For Quality

10 Pendlay Rows (95/65, Rx+ 135/95)

10 Bar Facing Burpees

20 Second Hang Tuck Hold (Rx+ L-Hang)

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