***Monday, April 17th is a normal schedule.

Monday
A. Power Clean- 1RM

B. 4 Rounds For Time
5 Power Cleans- 155/ 105
10 HSPU
Run 400M

Tuesday
A. Front Squat 8, 8, 8, 8; Rest 1:30

B. “Fran”
For Time
21/ 15/ 9
Thrusters- 95/ 65
Pull Ups
*Compare to 10/5/15

Wednesday
A. Hang Squat Snatch (hip) x 1 + Hang Squat Snatch (knee) x 1 + Squat Snatch x 1; Rest 2 Min x 4

B. For Time (20 Min Cap)
100 Double Unders
Then
12/ 10/ 8/ 6/ 4/ 2
Hang Squat Snatch- 95/ 65
Toe to Bar
Then
100 Double Unders

Thursday
A. Weighted Pull Up- Mixed Grip- 6, 5, 4, 4; Rest 1:30

B.16 Min AMRAP
6 Chest to Bar Pull Ups
7 Burpees
8 KB Swings- 32kg/ 24kg

Friday
A. Bench Press- 8, 7, 6; Rest 2 Min
B. Tabata Push Ups

C. For Time (20 Min Cap)
40/ 30/ 20
Wall Balls- 20/ 14 to 10ft
Calorie Row

Saturday
A. Clean n Jerk- Heavy Single in 15 Min

B. “Helen”
3 Rounds For Time
Run 400M
21 KB Swings- 24kg/ 16kg
12 Pull Ups

___________

Fitness 

Day 1

A. 5 DB Thrusters OTM x 12 Min –build to as heavy a weight as possible that still allows good form and use for the entire 12 minutes.

B. 10 Min AMRAP:
Burpee/ Med ball throw x10
Lunges x20
Situps x30

Day 2

Run 200M
Russian KB Swing x 12- use a weight that feels heavy
Rest 2 Min x6

___________

Weightlifting Week 3

Day 1
Power Snatch 70% x2x8
Back Squat 67% x8-10×3
Barbell Curls 3×10-12 -increase the weight slightly from last week if possible.
DB Skull Crushers 3×10-12 -increase weight from last week if possible.
Situps 3×35

Day 2
Power Clean 70%x2x8
Push Press 67%x3x10
Barbell Goodmornings 39%(of back squat) x10-12 x3
Hanging Leg Raise 3×10-15

Day 3
Deadlift- 70%x3x8
Bulgarian Split Squat- 3×12-14 -keep the same weight as last week and try to increase the volume/set.
Row 3000M –steady pace. Track improvement from week one.

Optional Supplementary Work (may be used as an extra training day during the first, four week block)

  1. OTM x 10 Min; 2-4 Strict Handstand Pushups
  2. Seated Barbell Press x8-10 x4
  3. OTM x 10 Min; 1-3 Ring Muscle Ups (as strict as possible)
  4. OTM x 10 Min; 3-5 Strict Pull-ups OR Pull-up Negatives
  5. Bent Over Row x8-10 x4
  6. OTM x 10 Min; 2-4 Pistols (per leg)

*The supplementary work can be also added into a circuit to make for more of an aerobic workout. If looking to make a longer, aerobic style workout that will help develop skills within the gymnastics movements, please see Bryce.

**For anything using a barbell, four sets at a given rep range means to use the same working weights across all four sets. It DOES NOT mean to increase weight each set. During the ‘OTM’ exercises, be conservative in your rep range. There should be no missed reps in the first couple weeks due to fatigue. In order to improve at the given movement, quality trumps quantity at this point.