1/23/17 - 1/27/17


Published January 22, 2017


;; begin & end your day with a SMILE

Monday
3 Sets
10-20s Chin Over Bar Hold (pronated grip)
10-30s Handstand Hold

Skill/Tech/Review: Touch & Go Power Cleans + Jerk Technique

Power Clean & Jerk; OT:90s; 55%-65%; Touch & Go
Set 1 - 6 reps
Set 2 - 6 reps
Set 3 - 6 reps
Set 4 - 6 reps

Tech/Review: Rowing & Kipping HSPU

EMOM for 10 minutes - Alternating Movements
15/12 Cal Row
10 HSPU

Tuesday
Back Squat; OT3M; Tempo 3-1-1-1 (3s down, 1s pause in bottom position, 1s up, 1s hold at top before next rep)
Set 1 - 6 @ 55%
Set 2 - 6 @ 60%
Set 3 - 6 @ 60%
Set 4 - 6 @ 65%

12 Minute AMRAP
10 Dbl Kb Russian Swings
:20s Rack Hold
:20s Farmers Walk
10 Farmer Lunges (5R + 5L)
:20s Rack Hold
:20s Farmers Walk
(44’s/26’s)


Wednesday
Aerobic Capacity “Hard Charging”
5 Rounds (rowing)
400m Moderate Pace
100m Easy Pace
200m Fast Pace (2k pace)
100m Easy Pace
100m Sprint
2 Minute Rest b/t rounds

OTM; 5 Sets; T2b x 10
OTM; 4 Sets; Side Plank x :15s (R+L)

Thursday
Skill/Tech/Review: Touch and Go Power Snatch

Power Snatch; OT1:30M
Set 1 - 6 @ 55%
Set 2 - 6 @ 60%
Set 3 - 4 @ 65%
Set 4 - 4 @ 65%
Set 5 - 4 @ 65%

Tech/Review: SDHP & OHS

For Time: 30 - 20 - 10
OHS
SDHP
(75/55)

Friday

Tabata Burpees

For Time
Row 1000m
Run 800m
25 Sit Ups
50 Double Unders
25 Sit Ups
Row 500m
Run 400m
40 Russian Twists (20R + 20L)
40 Double Unders
40 Russian Twists (20R +20L)
Row 250m
Run 200m
15 Sit Ups
30 Double Unders
15 Sit Ups



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