Week 2

September 7th - 12th

Day 1

A. 4 x AMRAP (-1) cgbp @ 85% 1RM, rest 2-3min btw sets  210#  6/8/6/6

B. 4 x AMRAP (-1) weighted pull-ups @ 35#, rest 2-3min btw sets  6/6/5/5

C. 1 set strict hspu to failure  3 hspu

+

D. Aerobic Power Intervals

3 x 1000m row, rest 4min btw sets

3:35.9 (1:47.9)
3:36.3 (1:48.1)
3:35.5 (1:47.7)

Day 2

AM

A1. 12sec AD sprint, rest 2min then A2  17/19/18/16/12/11 cal

A2. 12sec sled push @ 275#, rest 2min, x 6  89’5/87’9/77’9/79’10/60’1/62’5

PM

A. 12min to build 1RM clean & jerk, rest exactly 5min then B  185/205/225/245/255

B. AMRAP 4:00 @ 85% effort

5 wall climbs

3 c & j @ 85% of A

10 unbroken double unders

rest 10-12min, x 2  1+6/1+7

Day 3

A1. AMRAP (-2) snatch grip deadlift @ 275#, rest 30sec then A2  5/4/4

A2. 100’ sled tow w/long straps – 300#, rest 2-3min then back to A1, x 3-4 4 sets

B. 30 tgu – 24kg, total reps, alt arms, perform 7 t2b @ 0:00, 3:00, 6:00, 9:00, 12:00…

-rest as needed-  10:03 (I forgot to do T2B)

C1. 10 ghd sit-ups, rest 30sec then C2

C2. 30sec Sorenson hold, rest 30sec then back to C1, x 5

D. practice flexibility

Day 4

A. 30-60min Z1 activity

B. accumulate 90sec of SB + 2min of FLR

C. Yoga or body maintenance

4 Rounds @ Z1 pace:
5:00 AD

20 Squats
10 Pushups into a :30 FLR

100 single unders

20 walking lunges

:30 side bridge R&L

Day 5

A. 10-15min Snatch Practice – you pick drills, do not exceed 75-95#

-rest/prep as needed-

B. EMOM 8:00 – 1 snatch, load bar each minute until you reach limit… if you fail a rep, rest to top of minute and try again… if you fail again, shut it down… start at 135#

rest to 10:00, then C (85% of B… you will only have 2min to get barbell set up at 85% of heaviest rep of B)  135/155/165/185/195/205F/205F

C. AMRAP 8:00 @ 80% effort  4+1

1 snatch @ 165#

2 rope ascents

200m run

rest 4:00 

+

20 strict hspu for time

5/1/3/3/2/2/2/1/1  7:03

Day 6

Barbell set @ 85#

A1. 10 power cleans + 10 burpees over bar, rest 30sec then A2  :39/:41/:36

A2. AMRAP 30sec – ring muscle-ups, rest 30sec then A3  7/3/4

A3. 30sec AD @ 90% effort, rest 30sec then back to A1, x 2  11cal/11cal/13 cal

rest 5min, then the B’s

B1. 7 thrusters + 7 pull-ups, rest 30se then B2  :26/:26/:26

B2. 15cal row, rest 30sec then B3  :34/:34/:38

B3. 20 unbroken wall balls, rest 30sec then back to B1, x 2  :41/:41/:40

rest 5min then do A1. A2. A3. B1. B2. B3, rest 30sec @ dots.