Saturday
With a partner
15 Min to Build to a heavy Thruster
Then
30 Rounds (alternate each round)
1 Front Squat + 1 Thruster at 80%* of your heavy weight from earlier
10 CrossBody Knee to Elbow – Scale to 10 Abmat Sit Ups
*Add 5-15# starting at round 11 and another 5-15 at round 21.
Sunday
12 Wall Walks
Then
4 Rounds
15 Power Clean 155/105
15 Pull Ups RX+ 8 Muscle Up
Then
12 Wall Walks
Monday
Wendler Strength Cycle Week 2
3×3 Strict Press and
Back Squat
Shoot for about 70,80,90% of 1RM
Metcon:
50 Pull Ups – Scale to a # that will take you about 3 Min
40 Wall Ball
30 GHD/TTB
200 M Run
10 Burpees
RX+ 5 Rope Climbs
Tuesday
Deadlift – Not part of a cycle
5-3-3-1-1-1
Metcon
6 Min AMRAP
10 DB Snatch
5 Power Cleans 135/95 Rx+ squat clean
10 Push Up Rx+ 2 Wall Walk
3 min rest
Repeat that many reps as a chipper – EX if you got 4 rounds + 5 do
45 DB Snatch
20 Power Cleans
40 Push Ups
Wednesday
4 Rounds For Time (40min Cap)
30 Back Rack Lunge 75/55
40/30 Cal
50 Air Squat
RX+ 20 HSPU at the start of each round
Thursday
On a 40 Min Running Clock*
Min 0-5 5 Squat Snatch 30-40% of 1RM, holding the bottom for 2 Sec
Min 6-10 5 Squat Clean 30-40% of 1RM, holding the bottom for 2 Sec then stand up and Press/Jerk
Min 11-18 Build in Snatch Weight
Min 19-28 – 3 Attempts at a 1RM Snatch
Min 29-30 Rest/Build in Clean Weight
Min 31-40 – 3 Attempts at a 1RM Clean and Jerk
Score Snatch and Clean Jerk #s in separate box
*Use the 1st 18 mins as a guide to prep yourself, adding and subtracting reps as you feel fit.
Friday
3 Rounds For Time
Row/ski 500m or Echo Bike 1 mile
12 Deadlifts (bodyweight)
21 Box Jumps (24”/20”)
Strength
3×3 Bench Press
Shoot for about 70,80,90% of 1RM
If you have been coming here consistently for a year or more, do this cycle with one of the “multi-grip” bars
