2018-04-30

Mon
Strength
0-12min Snatch from high block (heavy single)
12-26min 5×2 Deadlift @ 90% of double overhand max
26-34 3×12 Triceps Extension; 3×12 Reverse Hyper

WOD
10->1 HSPU
1->10 Deadlift

Tues
Xtra Cond
Run 5min @ easy pace
Run 4min @ easy/mod
Run 3min @ mod
Run 2min @ mod/hard
Run 1min @ hard pace
3min Rest between runs and do 1 set of bar MU during rest

WOD
50 Double Unders
40 Wall Ball
30 Burpees
20 Pull-ups
10 Squat Snatch

Wed
Strength
0-10min Heavy Single Split Jerk
10-25min Max Clean (shoes, belt, etc)
25-35min 3×25′ Double KB OH Walking Lunge, 3×6 Landmine Twist (L+R=1)

WOD
Every 3min for 15min
10 cals Bike/Row (sprint!)
5 Power Clean
3 Push Jerks

Thurs
Xtra Cond
5 Sets on Bike
30 sec easy (200 Watts)
30 sec mod (250 W)
30 sec hard (300 W)
60 sec to do C2B/HSPU/Rope Climb (rotate between these)
** Scale watts as needed but try and maintain whatever you choose for all 5 rounds

WOD
12min AMRAP
8 Dumbbell Snatch
8 Single arm OH Walking Lunge
8 Toes to Bar

Fri
Strength
0-12min Snatch Pull 3×3 @ 100% Snatch
12-25min Heavy Double for Pause Front Squat (no belt/shoes)
25-35min 3×8 Incline DB Bench; 3×12 DB Row

WOD
14min AMRAP
w/ a partner
2 Rounds
100m Sled Push
75 Kettlebell Swing
50 Goblet Squats
25 Bench Press
ME calorie row in remaining time

Sat
Xtra Cond
3 Sets of 4x200m Run
Rest 75sec between Runs
Rest 4min Between Sets and work on ring MU during rest
Pace should be the average of your 400m and 1mile PRs
For example if you run a 60sec 400 and a 6:20mile then your average pace is ~39sec for the 200m (30+47.5=39)