10:41-12:10

Friday- Oly ME + ME LB + Volume + Sled

**move quickly through this and your warm up- ideally you get this in under 90 minutes from start of A to last sled

A. Squat Snatch no hook grip, build to 1RM

75,110,140,140,155

B. Back Squat @ 15X1, build to 1RM in 12 min then -10-15% for 3 x 3, rest 2 min **note change in tempo

285 sets with tempo 260

C. Deadlift @ 245#, 20, 10, 10, 10 **all unbroken sets, must lower bar down slower than it comes up, rest 2-3 min b/w sets

245

D. Back Squat, 90 unbroken @ 115#

6:05

E. Sled Walk forward- 4 x 60 sec, rest 90 sec **125# on sled **use Blood Flow Restriction

https://www.t-nation.com/training/blood-flow-restriction-training (use voodoo bands)

125

6:13-7:45

Wednesday- DE UB + CF heavy + Sprints

1 negative Muscle Up/45 sec for 8 reps

+

A. CG Bench Press @ 50% + chains, 3/min for 9 min, move bar up and down as fast as possible (if you don’t have chains, try to use light bands, the setup is kind of difficult so you’ll probably need 

some help, if you can’t do either, then use 60% bar weight

Red bands @ 105 I looked at a Lou Simmons video used 100db and plans bands on barbell.

B. Strict Chest to Bar- 4 x 5 reps @ 20X2 **put toes on box so you can get chest to bar every time and hold it on there for 2 sec

These felt weird I try to pull the Elbows back to have that form of the chest to bar it almost feels like 80% of weight is feet because it's so hard to be in that position. Is that correct?

+

5 rounds

8 DB Snatch, 55#

3 Burpee Box Jumps, 30”

5 Ring Dips

9:09

12 sled sprint rest 1:48 x6 @ 120

Tuesday 4:43-6:10

Tuesday- Oly  speed + DE LB + SL Vol

A. Hang Power Snatch + Power Snatch TnG, 1 set/60 sec for 10 min @ 65-75%

65%-120

B. Front Squat, 3/min for 8 min @ 52.5% + chains if possible **move bar as fast as possible (if no chains, use 62.5% bar weight)

175 no chains

C. Deadlift, 1/30 sec for 7 min @ 50% + blue rogue band, rip bar off ground as fast as possible

165 purple band

D. American Hip Thrust @ 30X3, 3 x 12 reps, rest 90 sec 

135,145,155

https://www.youtube.com/watch?v=RjWiwq1wgFg

E. Single Leg RDL w/ back foot elevated on Wall, 3 x 12/leg, rest as needed

135/3

Monday 6-7:25

Monday- ME UB + Density + Core/Sled

A1. Floor Press, build to 2RM

95,135,165,175

A2. Strict Weighted Pull-Up, build to 2RM (12 min for A1 and A2)

5,10,15,20,25,30<<just barely over

B. Seated DB Press, 8 x 8 reps, rest 45 sec b/w each set

C. Supinated Grip Bent Row’s @ 2020 tempo, 5 x 10, rest 60 sec b/w sets

30/2,35/2,40/2,45/2

+

200m Reverse Sled Walk for time w/ 85# on top **Use BFR

4:48

200m Forward Sled Walk w/ 85# on top with double KB front rack Carry, 25#/H **Use BFR

Saturday: 5:32-7

Saturday- Oly Tech + Low % Aerobic

A. Split Jerk, 1/90 sec for 8 sets @ 85-90% **use blocks if possible

+ no blocks 185 (struggle with recieving barbell)

12 min @ 60-70%

Row 350m

5 Man-Makers, 35#

4

Rest 3 min

12 min @ 60-70%

Bike 60 sec

5 Incline Bench Press @ 115-135# (should be hard but unbroken

115

5 Strict Toes to Bar

5

Rest 3 min

12 min @ 60-70%

50’ Heavy Grinding Sled Push 60# was on a rubber floor

30 sec Single Arm Farmer’s Carry each side, 70#

30 sec FLR on Rings

5

Friday 1:25-3:00

W5

Friday- Oly ME + ME LB + Volume + Sled

**move quickly through this and your warm up- ideally you get this in under 90 minutes from start of A to last sled

A. Squat Snatch, 1/min for 10 min **start @ 70% and build off feel, no failed reps **if you fail a rep, stay at that weight for the remainder of the EMOM if it’s just technique, if it’s too heavy, then drop back down

120,25 failed 130 had to stay there

B. Back Squat @ 50X1, build to 2RM in 12 min then -10-15% for 3 x 3, rest 2 min **note change in tempo

135,185,205,225,245,265. Sets w/tempo @ 235

C. Deadlift @ 235#, 20, 10, 10, 10 **all unbroken sets, must lower bar down slower than it comes up, rest 2-3 min b/w sets

D. Back Squat, 80 unbroken @ 115#

5:02

E. Sled Walk forward- 4 x 60 sec, rest 90 sec **105# on sled **use Blood Flow Restriction

https://www.t-nation.com/training/blood-flow-restriction-training (use voodoo bands)

5:45-7:05

Wednesday- DE UB + CF heavy + Sprints

1 negative Muscle Up/45 sec for 8 reps

+

A. CG Bench Press @ 70%, 2/min for 9 min, move bar up and down as fast as possible

145#

B. Strict Chest to Bar- 3/50 for 8 sets

+ 1/3, 2/3,2/3,0/3,0/3,0/3,0/3,0/3. << this is as many times out of the three each set my chest made co tact with bar I struggle with the pulling back of my arms to make contact with bar.

5 rounds

5 Squat Cleans, 155#

5 Box Jumps, 40”

5 Bench Press @ 65% (135)

9:40.

I liked this wod it just felt smooth cleans were singles the thing that took me a second to recover from each time was the box jumps

+

10 sec Sled Sprint MAX EFFORT, rest 1:50 x 6 **add 10# to last week
110