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
