Post by Chris Keith.
Monday
Supplemental Power/Strength 7 x 1 Snatch Balance 5 x 1 Snatch 7 x 1 Clean and Jerk
Strength
Superset
- Back Squat
- 6 x 6
- GHD Sit Ups
- 6 x 15
- Every 4 Minutes
Back Squat
- 1 x 20 @ 50% of 1 Rep Max
Workout of The Day
5 Rounds
- 10 Clean and Jerk 165/115 135/95 115/85
- 200 Meter Run
or
3 Rounds
- 20 Kettlebell Swings 1.5/1.0
- 15 Burpees
- 400 Meter Run
Supplemental Endurance Row 2000 Meters x 2 5 Minutes Rest in Between Rounds (focus on mobility)
Tuesday
Gymnastics Strength 5 x 2 Ring Muscle Ups + 2 Ring Dips 5 x 1 Legless Rope Climbs 5 x 9 Strict Handstand Push Ups 5 x 9 Weighted Pull Ups
Strength
Superset
- 6 x 6 (9) Pendlay Row
- 6 x 15 (8) Quality or Hand Release Push Ups
- Every 3 Minutes
Superset
- 6 x 9 Chin Ups
- 6 x 12 Hollow Rocks
- Every 3 Minutes
Supplemental Endurance
5 Rounds
400 Meter Run
15 Unbroken Wall Balls
Find your average 400 Meter Time
Then
150 Double Unders
Stretch the Heck out of your Lower Legs Afterwards : )
Wednesday
Supplemental Strength/Power 6 x 3 Overhead Squat 24 Minutes to Find your 1 Rep Max Thruster 9 x 1 Split Jerk from The Blocks
Strength
Superset
- 6 x 6 Front Squats
- 6 x :30 Seconds Handstand Holds
- Every 4 Minutes
Workout of The Day
3 Rounds
- 10 Thrusters 135/95 115/85 95/65
- 10 Bar Facing Burpees
then
3 Rounds
- 10 Squat Cleans
- 10 Lateral Burpees
then
3 Rounds
- 10 Back Squats
- 10 Burpees
Supplemental Endurance 1000 Meter Row 1 Mile Run 15 Minutes Stairmaster