Strength
Back Squat
-4x5 @ 88% (or +10lbs from last week if you haven't been following the cycle)
-1x As many as possible, 90%
WOD
12 Minute AMRAP of:
5 Clusters 135/95
10 Burpee Pull-ups
15 Double-Unders
Tuesday
Strength
2 Segment Snatch Deadlift+Power Snatch+Snatch
-2 sets @ 65%
-2 sets @ 75%
-1 set @ 80%
WOD
Four rounds for time of:
400m Run
15 Deadlifts 245/135
30 Sit-ups
Wednesday
Strength
5 rounds not for time:
Max Reps Bench Press Rx: Bodyweight/.75xBodyweight
10 Barbell Rows
WOD
Three rounds for time of:
5 Wall Climbs
5 Wall Runs
5 HSPU
then immediately...
Four rounds of:
12 KB Snatch (6 per arm) 70/53
20 Russian KBS 70/53
Thursday
Strength
Two Position Clean (Floor, high hang)
-5x2 @ 75% (Perform two, two position cleans per set. Technically four cleans)
WOD
10 Minute AMRAP of:
Sprint 100m
10 Barbell Lunges (in front rack) 115/75
10 Shoulder-to-Overhead 115/75
Rest two minutes then...
Row 1k
Friday
Strength
Front Squat
-5x3 @ 90% of Clean 1rm
WOD
10 Rounds for time of:
7 Box Jumps
7 Wall Balls
7 Burpees
Road to Regionals 2014
Monday
I-
Do the WOD
Tuesday
I-
Warm up, flexibility, mobility
II-
Work up to a heavy snatch triple
EMOM For 5 Minutes (Including 0:00)
5 Hang Power Cleans, 5 Front Squats
Shoulder-to-Overhead
30 seconds ME
60 seconds rest
Start with 95/65 and add 10 pounds every round. Repeat until you can no longer perform at least 3 reps.
III-
9-6-3
Muscle-ups
Snatch 135/95
rest then...
Five rounds of:
10 Double Unders
10 Box Jump overs
Rest 30 seconds
Wednesday
I-
Warm up, flexibility, mobility
II-
Power Clean
-5x3 @ 70%, 75%, 80%, 80%, 85%
-1x10 @ 50%
III-
Competition Simulation
Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
rest then...
Open WOD 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Thursday
I-
Rest
Friday
I-
Warm up, flexibility, mobility
II-
Snatch
-2x3 @ 65%
-2x2 @ 75%
-3x1 @ 85%
Back Squat
-1x5 @ 75%
-2x5 @ 80%
-2x3 @ 85%
III-
6 Minute AMRAP of:
3 Muscle-ups
10 Box Jump Over 24"/20
rest then...
6 Minute AMRAP of:
5 Deficit HSPU 25lb plate
15 Double-unders
5 Pistols (per leg)
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