All posts by CFGG

Monday

A.

seated press 5-5-4-4-3

B.

six sets:

15s hollow rocks

20s rest

15s max reps push ups

20ss rest

C.

2 min amrap:

3-5-7-9…and so on up the ladder

hang clean and jerk (135/95)

ttb

2 mins rest

4 min amrap:

3-5-7-9…and so on up the ladder

hang clean and jerk (135/95)

ttb

2 mins rest

6 min amrap:

3-5-7-9…and so on up the ladder

hang clean and jerk (135/95)

ttb

Tuesday

A.

seated press 7-6-5-4-4

B.

DB bench press (@31X1)

1 set: 6-8 reps

2 sets: 5-6 reps

C.

four sets:

In 3 mins, perform:

500m row (buy-in)

max reps push press (115/75)

rest 2 mins between sets

*score = total reps push press

Friday

A.

back squat (22X1) 3-3-3-2-2

(do not compromise tempo for load. focus on great pause position at the bottom.)

B.

3 sets:

KB front rack lunges x 10 steps

C.

For time:

3-6-9-12 hang squat cleans (135/95)

6-12-18-24 burpee box jumps

Thursday

A.

5 sets:

close grip bench press (32X0); 10-8-8-6-6 

B.

3 tough sets: strict pull ups (21X2) = 2s pause at the top & slow descent, kip up if needed

C.

for time:

25 WBS

10 power snatch (115/75)

25 WBS

10 C&J (115/75)

25 WBS

10 OHS (115/75)

25 WBS

10 HPC (115/75)