Programming Week of 221017
Day 1
Monday 221017
A. Split Jerks 5RM
1 set of 5 every 2:30 x 5
Rest and additional 2:30, then B
B. AMRAP 3:00 90% effort DB nte 60/45
6 alt db Clean & Jerks
5 T2B
Rest 2:00, then C
C. AMRAP 3:00 90% effort DB nte 60/45
5 HSPU or 1 Wall climb
6 DB Sumo Deadlifts
Rest 2, then D
D. AMRAP 6:00 90% effort DB nte 60/45
6 alt db Clean & Jerks
5 T2B
5 HSPU or 1 Wall climb
6 DB Sumo Deadlifts
Day 2
Tuesday 221018
Sprint Day
A1. 1 set every 6:00 x 5
:20 bike sprint + 7 plate squat hops
0:00, 6:00, 12:00, 18:00, 24:00
A2. 1 set every 6:00 x 5
:20 Hollowbody Rocks
:20 shuttle sprint
3:00, 9:00, 15:00, 21:00, 27:00
Day 3
Wednesday 221019
A1. 5 Tempo goblet squats 3331, rest TOM then A2.
A2. 7-10 burpees AFAP, rest to TOM then A3
A3. 1-5 strict pulling reps @ :00, :20, :40, rest to 4:00 then back to A1 x3
Rest an additional 2:00, then B
B. AMRAP 12:00
Max calories
E2MOM staring at 0:00 5 barbell thrusters 75/55
Day 4
Thursday 221020
Aerobic Intervals
A. 2:00 work 1:00 rest x 8 repeatable effort
Day 5
Friday 221021
GRIP STRENGTH
A. 1 Complex every 1:30 x 5
1 Power clean
1 hang squat clean
2 front rack lunges
1 hang squat clean
Rest an additional 2:30, then B
B. AMRAP 20:00
12 alt pistols or 6/6 high box step ups
24 pull-ups
48 du/ 100 singles
24 GHD or weighted ab-mat sit-ups
12 alt DB snatches
* 1 rope climb (increase rope climb by 1 each round
